We had a few clients that have asked us about what to eat before bed if they are still hungry after dinner.
If you are still hungry and have not hit your macros (protein, carbs, fats) for the day, try these foods that wont put a dent in your fat loss!
Don’t count sheep, eat lamb! (Or better yet, a bit of turkey.) Tryptophan, an amino acid found in most meats, has demonstrated powerful sleep-inducing effects. A recent study among insomniacs found that just 1/4 gram—about what you’ll find in a skinless chicken drumstick or three ounces of lean turkey meat—was enough to significantly increase hours of deep sleep. And that can translate into an easy slim-down. Researchers from the University of Colorado found that dieters consumed 6 percent fewer calories when they got enough sleep. For someone on a 2,000-calorie diet, that’s 120 calories per day, which could amount to nearly a one-pound weight loss in a month! The National Sleep Foundation suggests seven to eight hours of sleep for most adults. So add these meats to your list of proteins that will help you lose weight.
Pepper with your protein?
Scientific studies have shown that one of the most effective ways to burn fat is to eat peppers. Your body continues to burn fat while you sleep as a direct result of including them with your meals. If it works with your palate, include a little with your cottage cheese snack.
Completely avoiding food before bedtime can actually be bad for your weight loss goals. First, going to bed with a rumbling tummy makes falling asleep difficult. Second, people who wake up feeling hungry are far more likely to pig out on a big breakfast.
Considered a classic night-time nosh by many health enthusiasts, cottage cheese with natural peanut butter is a snacking no-brainer.
Cottage cheese is ideal before bed because it includes lots of casein protein, which releases slowly into the body. This ensures a steady supply of amino acids through the night.
Adding natural peanut butter to this snack increases digestion time, enhancing the snack's ability to control hunger.
Keep the peanut butter to a tablespoon or less to avoid heavy calories!
Shake Shake Shake!
Having a protein shake before hitting the sack may boost your metabolism, according to one Florida State University study. Researchers found that men who consumed good snacks in the evening that included 30 grams of either whey or casein protein had a higher resting metabolic rate the next morning than when eating nothing. Protein is more thermogenic than carbs or fat, meaning your body burns more calories digesting it.
Certain scents can make your mouth water, and others can actually suppress your appetite. One study published in the Journal of Neurological and Orthopaedic Medicine found that people who sniffed peppermint every two hours lost an average of 5 pounds a month! Banana, green apple, and vanilla had similar effects. Consider burning a minty candle until you head to bed to fill the room with slimming smells. If you don’t want to bother with blowing out candles before you turn down the covers, try adding a few drops of peppermint oil to your pillow. A small cup of peppermint tea is another option worth trying.
Greek Yogurt with flaxseeds
Like cottage cheese, Greek yogurt is high in protein and packs a calcium punch. Boost the healthy fat content of this low-fat snack with some flaxseeds.
Together, these deliver a steady dose of fiber, protein and omega fats!
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