What should I eat at night to burn fat while sleeping?

Best Foods to Eat Before Bed for Weight Loss Whey Protein Shake. First and foremost, protein is important for weight loss - whey protein included! ... A Warm Bowl of Oatmeal. ... Greek Yogurt with Berries or Cherries. ... Half a Turkey Sandwich. ... Egg Wrap. ... Smoked Salmon Bagel. ... Cottage Cheese and Fruit.

bistromd.com - What to Eat Before Bed to Lose Weight & Sleep Great | BistroMD

Why am I gaining weight instead of losing?

There are some medical conditions that can drive weight gain and make it much harder to lose weight. These include hypothyroidism, polycystic...

Last updated Mar 11, 2019

Is being a picky eater a mental thing?

Selective eating in children could be attributed to bad experiences with certain foods, leading to anxiety developing when being forced to eat the...

Last updated Apr 10, 2018

Promotion

Unlike popular belief, sneaking into the kitchen "after hours" does not automatically lead to weight gain. In fact, taking care of that bedtime hunger can be helpful for weight loss if managed appropriately. To top it off, these best foods to eat before bed can help you fall asleep faster and lead to a better night's rest!

Best Foods to Eat Before Bed for Weight Loss

The best bedtime food for weight loss are generally low-calorie and offer some sort of protein and/or fiber. Some are also rich in the amino acid tryptophan, a converter to serotonin and melatonin, linked to sleep and wake cycles. But tryptophan is not always used instantly. Sources like turkey, chicken, and dairy products can fill up the tryptophan brain tank and low-carb snack empties it for use.

Lose weight and sleep great by eating these healthy foods before bed!

1. Whey Protein Shake

First and foremost, protein is important for weight loss - whey protein included! In conjunction with anaerobic exercise, like resistance training, the milk-derived protein can help build and recover muscles. As another major benefit, whey supplies the protein alpha-lactalbumin, which is naturally high in tryptophan that might help lead to a better night's rest. But there's more! If you are thinking, "No whey can this get any better..." It does! A study published in the American Journal of Clinical Nutrition suggests evening intake of alpha-lactalbumin increases alertness early in the morning after an overnight sleep, most likely because of improved sleep. When choosing any sort of protein supplement, select a brand with little to no added sugar or high-fructose corn syrup. BistroMD's whey protein shake mix is a healthy, satisfying option without all the unwanted ingredients - but with all the flavor!

A post shared by bistroMD (@bistromd)

2. A Warm Bowl of Oatmeal

Oatmeal is one of the best foods to help you sleep, as it is high-fiber to empty the tryptophan tank. They are also a good source of magnesium, a mineral shown to improve sleep efficiency, time, and onset when supplemented . Skip out sweetening the oats with sugar, though. A high-carb meal can lead to unstable blood sugars, in turn resulting in more poor sleep. Instead, balance the oats with protein powder, nuts, or seeds to help keep blood sugar stable throughout the night. Add a splash of warm milk, berries, and cinnamon for added nutrients and natural sweetness.

3. Greek Yogurt with Berries or Cherries

Compared to traditional yogurt, going Greek offers ample protein. This can lead to longer periods of satiety throughout the night. And a small cup of Greek yogurt can reduce the chance of reaching for that ice-cream pint. To cut down on sugar content, opt for plain yogurt and sweeten it with fresh berries or cherries. According to the National Sleep Foundation , the antioxidants in berries may help counteract oxidative stress caused by a sleep disorder.

Does age affect ketosis?

The results showed that age and sex significantly influenced blood ketone and glucose levels. Compared to males, between the 2nd and 11th months,...

Last updated Dec 14, 2019

How much coconut flour do I use for 1 cup of flour?

A quick rule of thumb is to swap about 1/4 to 1/3 cup coconut flour for 1 cup of regular flour. Due to its high absorbency, you'll also want to...

Last updated Nov 20, 2018

Promotion

A post shared by bistroMD (@bistromd)

4. Half a Turkey Sandwich

Turkey is notorious for its tryptophan content. But remember, it needs a little help from a carb source to help people fall asleep. That being said, layer turkey on a slice of whole-grain or wheat bread for a healthy bedtime snack! To limit fat content, skip out on the mayo and opt for a squeeze of mustard.

5. Egg Wrap

When hunger calls, why wait to answer in the morning hours? Crack that appetite with an egg wrap! Eggs are low in calories and rich in tryptophan. They are also an excellent source of high-quality protein, vitamin D, choline, selenium, phosphorus, vitamins B6 and 12, and antioxidants. Simply prepare an egg to desired "doneness" and wrap in a low-carb, whole-grain tortilla shell. For an extra nutritional punch, add spinach, peppers, and other non-starchy veggies to the egg wrap.

6. Smoked Salmon Bagel

Salmon is rich in tryptophan, along with supplying healthy fat and vitamin D. Ensuring adequate vitamin D may be key for weight loss, as a deficiency in the vitamin is linked to obesity. Supplementing with the vitamin shows to decrease weight, body mass index, waist and hip circumferences. Reduce the carb content of bagels by consuming only half or going for the mini bagels found at most grocers. Choosing whole-grain bagels can further provide the body with essential fiber and B vitamins.

7. Cottage Cheese and Fruit

Cottage cheese is packed with 12 grams of protein per 1/2 cup serving. The protein can prolong satiety until the morning hours, while tryptophan may help lead to a good night’s sleep. For a little added sweetness, pair cottage cheese with fresh mangoes, peaches, and pineapples. Most of these fruits may promote a restful night's sleep due to their vitamin B6 content, which helps produce serotonin and melatonin.

8. Peanut and Nut Butters

The high-fat and caloric density of peanut butter, almond butter, and other varieties before bed may be discouraging. But hear us out… Peanut butter is a plant-based source of tryptophan, which is helpful for those avoiding or reducing animal products in the diet. Pairing with fruit, including apples and bananas, also helps ensure blood sugars remain stable. But to keep fat and calorie content in check, opt for a tablespoon.

9. String Cheese and Whole Grain Crackers

How do you know if it's water weight or fat?

If your weight has increased within a day or two, it's unlikely that it's fat. Weight gain caused by fat happens gradually when you consume more...

Last updated Aug 29, 2018

What can I add to coffee on keto?

When you're following a keto diet, you can add any low or zero carb mix-ins to your coffee, such as the coffee creamers on our list, or high fat...

Last updated Nov 1, 2020

Promotion

String cheese is a recommended night snack for weight loss. Because being a dairy product, string cheese supplies protein along with calcium. String cheese is also rich in tryptophan. But to "empty the tryptophan tank", pair with whole-grain crackers for added fiber.

10. Popcorn

Craving some crunchy? Rather than devouring a bag of chips, munch on popcorn for a similar crunch and mere 30 calories per cup. Importantly, though, pass on the added salt and butter. Offer flavor, if desired, with various spices, including ground cinnamon or taco seasonings. For a boost of protein and healthy fat, add nuts or seeds to make a trail mix.

11. Serving of Almonds

Similar to popcorn, almonds can also satisfy that crunchy or salty night craving. But unlike popcorn, almonds supply valuable protein and are rich in magnesium, a mineral shown to relieve insomnia. Almonds are also rich in melatonin, a hormone that helps regulate sleep and wake cycles. And even despite their high caloric value, almonds may reduce abdominal fat and prevent the onset of cardiometabolic diseases. Research suggests an almond-enriched low-calorie diet (LCD) is effective in decreasing body weight compared to those following a complex carbohydrate-enriched LCD.

12. Cucumber Slices & Hummus

Hummus is essentially a dip made from chickpeas or other beans, healthy oils such as olive, and various seasonings. The plant-based dip provides a small amount of protein along with fiber. Use colorful vegetables like carrots and peppers in place of chips for a crunchy, flavorful snack before bed.

13. Kiwi Slices

Kiwis are one of the best foods to eat before bed for a number of reasons. (And not to mention, a refreshing treat from nature!) First, a study suggests kiwifruit may improve sleep onset, duration, and efficiency in adults with self-reported sleep disturbances. Secondly, kiwis are also low-calorie while being full of nutrients, fiber, folate, potassium, and vitamins C, E, and K. Pair kiwi with mixed nuts/seeds, nut butter, or Greek yogurt for a balanced nighttime snack rich in protein.

A post shared by bistroMD (@bistromd)

What to Eat Before Bed to Lose Weight Recap

While the best foods to eat before bed might not be exhaustive to this list, they sure are a great place to start! Not only can they help crush hunger in a healthy manner, but may actually improve and promote sleep.

bistromd.com - What to Eat Before Bed to Lose Weight & Sleep Great | BistroMD

Does diarrhea mean you're in ketosis?

During a keto diet, the body goes into a state of ketosis in which it uses fat instead of carbohydrates for energy. Research has shown that a keto...

Last updated Mar 30, 2018

How do you know you have zinc deficiency?

What are the symptoms of zinc deficiency? Zinc deficiency can result in skin changes that look like eczema at first. There may be cracks and a...

Last updated Aug 25, 2019

Promotion

Should I put tomato paste in chili?

Yes, tomato paste can be used in chili. Tomato paste is a thick, concentrated tomato puree that is used to add flavor and body to soups, stews, and...

Last updated Sep 26, 2018

Promotion

Is intermittent fasting or keto better?

If your goal is purely to lose some weight then the winner is Intermittent Fasting. The reasons are: feasibility: it's quite easy to skip a meal...

Last updated Apr 20, 2019