Contrary to many disagreements, the answer to the question of whether it is possible to eat at night, to a greater degree finds supporters who make a positive decision. In fact, there are products that will not harm your body if you use them after the “standard” six hours. We'll tell you more about what you can eat at night, how late snacks affect the body.
It often happens that dinner is far behind, time is late, but you don’t want to sleep at all, and the treacherous rumbling in your stomach does not allow you to relax. That's when the night trips to the fridge begin. A question arises in your head about what to eat at night?
Late dinner just makes us split: on the one hand, scaring the opportunity to gain excess weight, and on the other - hungry insomnia. How to find a compromise in such a situation? It is quite real. You just need to know some of the rules of late meals, as well as a possible diet that will not harm our body. Consider the options that are considered most beneficial to our body, what foods can be included in the diet of late dinner.
Blood sugar control
In order to wake up healthy and healthy in the morning, it is important to make your menu later. What you eat before bedtime is important. Everyone should know what to eat at night. Studies show that what is eaten for dinner affects the state of the body after breakfast the next day. Scientists have found that those who consumed foods with a low glycemic index overnight, the next morning after breakfast, better control blood glucose levels. Such control is important not only for those who suffer from diabetes, but also for everyone who wants to accelerate weight loss, and in general for any person. To make blood sugar easier to manage in the morning, it will be better to eat carbohydrate foods with a low glycemic index, such as potatoes, legumes, lean meat, chicken breast with greens, beef, and salmon for dinner.
Not every carbohydrate is converted to fat.
Sport greatly influences the processing and assimilation of food. During physical exertion, the body sends the necessary nutrients in order to recover the energy expended, while working muscles consume more carbohydrates. It does not depend on the time of day. Many, even playing sports, are afraid to eat carbohydrates for the night, worrying about the fact that they, despite the workout, will turn into fat.
Not worth it, especially after intense workouts, to give up dinner. It may even eliminate the positive result of the occupation. After loads for 45 minutes, nutrients go to recuperate and strengthen muscle mass. It follows from this that carbohydrates should never be discarded, consume them, even if it is already late. What can you eat at night in such cases? Energy reserves will restore and prepare the muscles for the next workout carbohydrates - these are potatoes, bananas, grains, legumes.
Protein works at night
There is a myth that you can not eat before bedtime, because the body is asleep and does not digest food, that everything eaten turns into a fatty layer, since energy is not consumed. This complete nonsense does not correspond to reality. During sleep, our body works, the lungs do not cease to perform the functions of gas exchange, the heart pumps blood, and the stomach processes the contents. If the dinner is planned with the mind, then at night the muscle mass increases. Knowledgeable bodybuilders for muscle growth eat protein-rich foods before bedtime: cheese, milk, yogurt, protein supplements. Research activities have already proven that it is useful. In 2012, their results showed that the protein eaten at night contributes to the restoration and growth of muscle mass during sleep after exercise. To recover from heavy exercise, eat a serving of yogurt or a casein supplement for the night.
Dairy products minimum fat
The question of what can be eaten at night is completely decided if, before going to bed at a late dinner, you turn on easily digestible foods that normalize the work of the gastrointestinal tract. Huge benefit will bring and provide the intestine with lactobacilli (beneficial microorganisms) dairy products with a minimum percentage of fat. You can drink kefir at night or eat low-fat cottage cheese, yogurt, ryazhenka or yogurt. In addition, dairy products are rich in calcium, and this - the guarantee of health and strength of your bones.
Is it possible to milk at night
Many losing weight are negative to drinking milk at night. They are supporters of the point of view that milk helps to gain excess weight. This can be considered true if you constantly drink a liter of fatty drink close to a cream before bedtime. In such cases, the result will be unimportant: an excess of calories can be harmful. But if you keep an open mind on the question of whether it is possible to drink milk at night, and consider it from a different angle? One glass of warm nonfat milk for the night will bring much more good, than a glass of sweet tea with cookies or a sandwich.
Many are interested in how milk affects sleep. And here disagreements arise. Everyone knows the recipe - a glass of warm milk with a spoon of honey helps to sleep well. Tryptophan in the drink reduces stress, sleep becomes stronger, calmer. Many in this way solve the problem of insomnia. But there are exceptions. In some people, milk or honey causes a diuretic effect, and healthy sleep is disturbed by frequent visits to the toilet. So everything is individual in this case.
On the question of whether to drink milk at night, everyone should answer himself, based on their own feelings. In principle, there is no harm from it if the fat content of the product is low. Many argue about the content of lactose and its intolerance to the adult body. Some scholars argue that this is not entirely true. Each body reacts differently to lactose. Unpleasant sensations can cause milk in persons with low acidity of the stomach. So you should listen to your own reactions and draw conclusions.
Is it possible to have tea for the night
The healing properties of green tea are very extensive. It nourishes the body with nutrients and improves metabolic processes. Perhaps for this reason, many people drink it, not only during the day, but before bedtime. For this reason, some complain of insomnia. It is not surprising, because green tea contains caffeine in large quantities. The substance is capable of giving the body energy and vigor. Many nutritionists do not recommend drinking green tea at night. But all people are individual, caffeine does not cause insomnia in some individuals. Therefore, if you do not notice the negative effects, then a cup of green tea in the late evening is quite acceptable.
The best option would be herbal tea - mint or chamomile. It will relax, soothe, strengthen the immune system, and also protect against some diseases. The main thing - herbal tea does not contain a drop of caffeine, it contains only vitamins and useful antioxidants.
As for black tea, it does not contain caffeine. A cup of this drink will not hurt you. For good, you can add a spoonful of honey or a little lemon juice.
Boiled and steamed vegetables. Chicken breast
Heat treatment of food of plant origin provides the body with easy absorption of fiber, and the functioning of the digestive system depends on it. Steamed or steamed vegetables can serve as an excellent side dish for light meat dishes that you decide to eat in the evening. Cooking vegetables is considered useful in a slow cooker or a double boiler without adding any oil or fat.
For those who are wondering whether it is possible to eat apples at night, it is worth saying that in fresh apples there is a lot of fiber, which is poorly digested, for this reason, colitis and flatulence occur. There may be pain, swelling of the abdomen. Even one apple, eaten at night, can disrupt your sleep. Before use, you need to at least clean it. You can eat apples for the night in baked form.
An excellent dietary product is chicken fillet (breast). It contains vitamins A, B, E, minerals, protein, which will not harm your body if you eat breast in the late evening. Carbohydrates are absent here, it is appreciated by those who are worried about their figure.
Is it possible to eat fish at night? This product is considered a treasure trove of vitamins and nutrients. The fish contain iodine, which is necessary for the thyroid, phosphorus - a participant in the process of formation of bone tissue, and amino acids. Fish dishes can reduce cholesterol in the blood, while often contain a small percentage of fat, and this plays an important role if such food is consumed at night. For a late dinner suitable low-fat fish varieties: cod, pike, hake, pollock, pollock.
Seafood has a high content of protein, which, in turn, allows you to quickly saturate the body. Therefore, you can enjoy seafood without fear for your figure, if you suddenly wake up the night appetite.
What else can you eat at night
Is it possible to eat at night not just healthy food, but also something special, tasty? We offer several such dishes that do not harm your body if you eat them before bedtime.
Berries and cream. Hearty and simple dessert. Beat Greek yogurt, add a quarter cup of raspberry, blackberry.
Protein Dessert. The creamy creamy shake is delicious and healthy. Taste can be any - vanilla, chocolate, fruit.
Dark chocolate. You can eat a few small pieces of real 70% chocolate, not to be confused with sweet shop chocolates. Keep in mind that there is caffeine in this product.
Inshell Pistachios. Great late dinner. The absorption process is delayed, as they must be cleaned. The body will quickly get enough, while receiving a lot of nutrients.
Pumpkin seeds. Roasted seeds can be consumed at night. They contain magnesium, which is an excellent relaxant.
Effect of sleep on human health
All nations have a culture of eating products that improve sleep. Considering how much food we eat from day to day, it is not surprising how nutrition affects our lifestyle.
Bad sleep affects:
The amount of food consumption
Lack of sleep leads to frequent snacks and overeating. Makes us eat foods high in fat and carbohydrates. In essence, it “forces” the body to search for products with high energy. What makes it difficult to fight junk food.
On the other hand, quiet, sound sleep leads to a balanced state of hormones that regulate appetite. The body is no longer asking for so much food.
The main hormone controlling sleep is melatonin. It is produced in the brain. Its amount is affected by the diet - the use of the amino acid tryptophan. It is an essential amino acid, i.e. we can only get it with food.
Also important are the B vitamins, magnesium. They improve the availability of tryptophan in the body.
Sleep enhancement products
Increasing the intake of foods rich in certain nutrients can help improve the quality of sleep, its duration.
Rich in magnesium, which relaxes the muscles. Contains serotonin and melatonin, stimulating sleep.
Kiwi - low-calorie and very nutritious fruits.
One medium fruit contains only 50 calories, but a significant amount of nutrients, including vitamin C.
In addition, improves digestion, reduces inflammation, cholesterol levels. Rich in antioxidants and dietary fiber. Its effect on insomnia is associated with serotonin content.
Cherry or cherry juice
Cherry is one of the few berries that contains melatonin. It has important nutrients, including vitamin C, flavonoids and antioxidants.
Cherry juice has a similar property. You can not sleep, eat a handful of cherries or drink a glass of cherry juice. Frozen berries or fresh - no difference.
Source of fatty acids. Rich in tryptophan and magnesium. In addition, it has phosphorus, riboflavin. Regular consumption is associated with a reduced risk of developing diabetes and heart disease.
It is assumed that the role of almond is associated with its ability to reduce inflammation. In addition, lowers the level of stress hormone - cortisone, which interrupts sleep.
Rich in many nutrients. Provide more than 19 vitamins and minerals. Especially a lot of them in magnesium, phosphorus, copper, manganese.
They are also an excellent source of healthy fats, including omega-3 fatty acids and linoleic acid. Some of the best sources of melatonin. The fatty acid composition increases the production of serotonin, a sleep-enhancing chemical.
One teaspoon of honey is enough to stimulate the release of melatonin in the brain, turn off the feeling of alertness.
Besides the fact that oatmeal contains various vitamins, minerals, and other nutrients, it induces the production of melatonin.
White rice is a barley, peeled from the outer shell. It has less fiber. It is assumed that foods high in carbohydrates and low in dietary fiber, increase blood sugar levels.
In turn, the use of such food a few hours before bedtime improves its quality and duration.
Source of tryptophan. This is a great meal that you can eat before you go to bed, because of its ability to stimulate drowsiness. In addition, there is a lot of protein in poultry meat, which also contributes to a more rapid sleep.
Fatty fish such as salmon, tuna, trout, mackerel contain Omega-3 fatty acids and vitamin D. The combination of these nutrients promotes the production of serotonin.
Contains the amino acid tryptophan, a precursor of serotonin. A glass of warm milk for the night is especially useful for the elderly.
Tea with passionflower
Passionflower is a part of medicines for insomnia. Herbal tea reduces anxiety and anxiety. It relaxes.
This is due to the content of apigenin, an antioxidant, which gives a calming effect.
In addition, the drink increases the production of GABA. It is a chemical compound that helps inhibit stress compounds in the brain.
Valeriana root is brewed together with chamomile, mint, oregano, and other herbs with a calming effect. They have no caffeine. But there are compounds that cause drowsiness.
Popular herbal drink containing antioxidants, flavonoids. Reduces anxiety, anxiety, depression.
It also contains apigenin, relieves insomnia.
The use of certain foods before bedtime, on the contrary, can cause insomnia and worsen sleep. These include:
Caffeine (tea, coffee, dark chocolate),
Spicy food (including spices and seasonings),
Normal healthy sleep is important for maintaining health. If a normal cycle is disturbed except for sleeping pills, food may come to the rescue. In addition to the compounds that regulate its quality and duration, contain other useful nutrients. Eat them 2-3 hours before going to bed.
Three products for a good sleep in the “Live Healthy” program
What foods can be eaten at night
Already it is time to go to bed, and you have developed a childish appetite? Before you go to the refrigerator, check whether you really want to eat? Drink a glass of water, the feeling of hunger will dull a little. If this technique did not work, food that can be eaten at night will be useful. Their list is not too long, but you will certainly find a tasty treat that does not cause serious harm to the figure and the stomach.
The problem of night food is especially relevant for those whose work ends late, and it is simply not possible to have dinner earlier, for example, ten in the evening. In this case, try not to make dinner the main meal, let it be as light as possible. Choose dishes from the following list to avoid digestive problems:
- small portion of vegetable soup (can be made with chicken broth),
- a bowl of oatmeal with a spoon of honey
- bean stew with vegetables,
- light salad with fresh vegetables (for example, an apple, carrot, grated beets, seasoned with yogurt, not sour cream) with a minimum salt content,
- scrambled eggs (eggs without yolks) with a lot of dill and parsley,
- a piece of baked, boiled chicken breast or fish with vegetables,
- fresh vegetable salad with seafood.
Cottage cheese for the night
Safe and healthy cottage cheese is absorbed quickly. Your body will need only 1.5 hours to digest it. Для тех, кто соблюдает диету и стремится похудеть, творог на ночь лучше выбирать с невысоким показателем жирности. Скушать этот продукт будет полезно спортсменам. Белок, содержащийся в твороге, будет в течение нескольких часов поддерживать мышцы.
Орехи на ночь
Если вы задались вопросом, что можно есть вечером с пользой для тела и здоровья, вспомните про орехи. When choosing such an evening snack, remember that it is important to be careful. If you eat a small amount of tasty nuts, your body will receive vitamins and energy. When nuts are consumed for the night in non-dimensional number, then forget about your attempts to lose weight - this product is very high in calories. 10 almond nuts, peanuts, cashews or others - the best night snack. Walnut is not the best meal at night for the hungry because of the difficulty to digest.
Cabbage at night
White cabbage belongs to the category of vegetables with "negative calorie". This term means that the body will need more calories to digest this product than it gets with cabbage. Under the action of the substances contained in this vegetable, the process of losing weight is activated, the endurance of the muscles increases. Cabbage for the night - the choice of those who follow the slimness of his body and wants to lose weight. Nutritionists recommend drinking cabbage juice in the late evening as a snack, if you want to say goodbye to extra pounds and improve sleep.
Carrots for the night
Juicy carrots, eaten before bedtime, will not allow you to get fat. While you see your dreams, this orange root vegetable is actively fighting against excess fat. Feel free to eat carrots at night and do not fear for the figure, you will not get fat. Eat carrots can be fresh or drink in the form of juice. Add a little carrot to the low-fat cottage cheese or drink it down with a glass of kefir. A duet with dairy products is good for your body.
Is it possible to kefir at night
For most people, the first answer to the question of what to eat at night is kefir. Sour milk in the late evening helps to improve sleep, normalizes the bowels. Kefir for the night will kill the appetite of those who do not want to get better, but can not refuse from the evening snack.
For a late dinner, use the recipe for kefir soup. Take a liter of fermented milk product, 1-2 cucumbers, a bunch of dill and 2-3 cloves of garlic. Grind products and fill them with kefir. Delicious and safe late dinner is ready! The alternative for kefir will be yogurt or low-fat yogurt: you get a traditional Greek dish dzadziki.
Cheese at night
For those who want to eat at night a couple of pieces of low-fat cheese does not hurt. The complete absence of carbohydrates makes it not the most dangerous for the diet products. Give preference to varieties with a minimum fat content so that cheese at night is not reflected in your mirror. To reduce calorie content, combine this product with fresh vegetables: broccoli, cucumbers or celery
What fruits can be eaten at night
Observing a diet, many people believe that there is no fat in fruit, but only useful fiber, so they are not in a hurry to abandon their favorite fruits. Often this statement is true, but sometimes fruit for the night is a food that does not slow down to appear in the form of excess body weight. You need to know exactly what you can eat at night, and what fruits should be discarded. Even late in the evening, citrus fruits (tangerines, oranges, grapefruits), pineapples, mangoes, kiwi, pears, and apples will not hurt. These fruits are products that can be eaten after 6 pm. Here are bananas and grapes are not worth it.
Apples for the night
If you can not fall asleep, then an apple will help to muffle your hunger. The fruit is better to choose green, it has less sugar than red or yellow. To make it easier for the body to digest the eaten apple before bedtime, nutritionists recommend peeling it. In some people, these fruits, on the contrary, whet their appetite. In this case, it is better to use apples in the liver.
Can I eat bananas at night
The high caloric content of bananas is a direct contraindication to the use of these fruits for those who lose weight. The chemical composition of the banana causes vigor, relieves fatigue, so this fruit is not the best solution for a night snack. If your weight is normal, then you can easily afford to eat bananas at night, only in small quantities and not too late. From a tasty and healthy fruit you can make a cocktail. Mix in a blender a glass of milk, half a banana and 50 ml of carrot juice and some honey. Drinking a drink is better not later than 2 hours before bedtime.
Orange on the night
Another answer to the question of what you can eat before bedtime is oranges. Low calorie content, essential content of the most beneficial fiber makes citrus fruit an excellent delicacy for treats at night. Be careful, oranges at night can cause even more appetite. You have half an hour to fall asleep, otherwise hunger will not be slow to appear again. If you have noticed such a feature, then it is better to choose other products for a late dinner.
What not to eat at night
The list of products that should be discarded in the evening is much longer than the list of permitted products. Getting into the stomach shortly before sleep, many products "stone" lie there until the morning, poisoning the body. When you wake up, you will feel sluggish, tired, your immunity will weaken, and those extra pounds will eventually appear. Experts say that categorically for the night you can not eat the following categories of products:
- Snacks: chips, popcorn, crackers. In these foods, the amount of calories "rolls over", so they even should not be eaten during the day.
- Fat meat. Long-term digestion of this food product sends it to the blacklist for all who care about their health.
- Bread, buns, pasta. Flour products will digest your stomach quickly, but then they will settle on the sides, buttocks and tummy. Beware of the products listed, if you do not want to gain mass.
- Chocolate and other sweet. Excess calories will certainly make themselves felt overweight.
- Dried fruits. Dried apricots, raisins, dried dates are high-fructose foods, so they cannot be used for night snacks.
- Avocado. The fruit contains a lot of fat and calories, it is not worth eating in the evening.
Eat up or starve?
Regarding the evening meal, the opinions of nutritionists differ. Some say that dinner time should depend on the time when a person goes to bed, others believe that in any case the last meal should be no later than 6 pm. In any case, dinner is recommended for 2-3 hours before bedtime, because the body should sleep at night.
All the physiological processes occurring in the body slow down at night, and therefore the food eaten for the night lies in the stomach with a dead weight. Foods begin to rot, and the poor stomach is forced to digest them in the morning. It is difficult for him to cope with this, therefore toxins begin to flow into our body. As a result, immunity goes down, unhealthy complexion appears, hair becomes dull and brittle. In addition, the calories produced are not burned, but are stored in the form of fat on the belly and belly.
However evening a rigid hunger strike cannot be arranged either. If you eat the last time at 6 o'clock in the evening, then until about 7 in the morning the body remains without food. Large breaks in food are stress, in which the body begins to create reserves in the form of fat deposits. At this time, the lipoprotein lipase enzyme is activated, which sends fatty acids to the fatty tissue under the skin.
To the body at 2 am did not require you to replenish energy, for three hours before bedtime it is recommended to have a snack. If you wanted to eat just before bedtime, then you should choose foods with negative caloric content. That is, those that for their digestion require more energy than they produce themselves.
Negative Calorie Products
These products mainly include vegetables and fruits, as well as low-fat kefir and flounder.
Beet. Salad from this vegetable, seasoned with vegetable oil, will contain a minimum of calories. In addition, the beet contains curacamine and betaine, which contribute to weight loss. Pectin contained in vegetables cleanses the body of toxins and toxins, regulates the intestinal flora, thereby normalizing the work of the intestines.
Celery. Without harm to the figure, you can eat a celery root, which contains only ten calories. You can make it fresh or light carrot salad. Celery is rich in fiber and is a diuretic that removes excess fluid from the body. Therefore, it is not recommended to eat a lot at night. In addition, it is contraindicated in pregnancy and lactation, varicose veins and some diseases of the stomach.
Citrus. In one fruit of an orange or mandarin contains not more than 40 kcal. Citrus fruits are rich in vitamin C and fiber, they are able to normalize digestion, so they are allowed to eat before bedtime. However, in diseases of the stomach, mandarins and oranges should be discarded.
Apples. These fruits play an important role in losing weight, lower cholesterol, normalize the digestive tract, contain approximately 10% daily fiber. Kelly Osbourne, who eats half an apple before bedtime, thinks that together with the diet, it was apples that helped him to lose weight. But, if you have stomach problems, then this fruit is contraindicated to you, because it helps to increase gas formation.
Bananas. 100 g of banana contains about 90 kcal, however, one fruit before going to bed figure does not hurt. Australian scientists have shown that bananas help to improve sleep, and a cocktail of them can get rid of snoring. They contain the amino acid tryptophan, which produces a hormone of joy, a positive effect on the nervous system and helps to fall asleep.
Kefir. Calcium-rich drink is a natural sedative, so nutritionists advise him to drink as prophylactic agent for insomnia. The relaxing effect appears due to a small percentage of alcohol, which is part of kefir. In addition, the drink favorably affects the work of the intestine, as it is easily digestible product. But do not abuse kefir, if you have an increased acidity of the stomach.
Flounder. Per 100 g of this fish accounts for only 83 kcal and very little fat. But its amino acid composition is well balanced and it is rich in proteins, vitamins E and A, phosphorus, iron, sodium, nicotinic acid, potassium, thiamine, riboflavin. So a little flounder for the night not only does not hurt, but also satiates the body with useful components.
All of these low-calorie foods in small quantities can be used before bedtime. But what if you wanted to eat something more substantial?
What can you eat before bedtime?
In some cases, to satisfy hunger, simply drink a glass of warm water, green tea or chamomile tea. Similarly, suppress the appetite of dogrose infusion, which is also useful. From the food at night you can eat:
- Porridge with a handful of flaxseed and a spoon of honey.
- A small portion of lean meat, chicken, turkey with fresh vegetables.
- Some fish with fresh vegetable salad.
- Boiled in uniform or baked potatoes mashed with milk.
- Vegetable salads. Especially useful carrot-apple or beet salad with nuts. You can fill them with lemon juice or low-fat yogurt. It is better not to use oil or mayonnaise as a dressing.
- Omelet of proteins.
- Vegetable soups.
- Low calorie dairy products. It can be yogurt, ryazhenka, low-fat yogurt, kefir, warm milk.
- Even sandwiches are included in the list of allowed night dishes. But instead of bread one should take whole-grain loaves, and instead of bacon and sausage, a small piece of chicken or turkey.
What can not eat before bedtime?
Practically everyone knows the basic principles of healthy eating, so it’s possible not to dwell on products prohibited for the night. Before bedtime it is not recommended to eat:
- Deep-fried, smoked and fried foods. Even fried vegetables and fruits should not be consumed at night. Such food is too heavy for the stomach, so it may not be digested until morning.
- Fatty meat and fish for the stomach are also hard food, so nutritionists prohibit them from bedtime before bedtime.
- Any quickly cooked food, which includes dumplings, hamburgers, sausages, is contraindicated at night.
- Mushrooms and cottage cheese are rich in protein, which is digested very slowly. Therefore, they are considered heavy food.
- Any seasoned foods and garlic whets the appetite. As a result, you eat more than they wanted. Therefore, snacking is best done with lean food.
- Canned, pickled and salted foods are prohibited at night.
- Simple carbohydrates in the form of jam, condensed milk, sweets, cakes, ice cream and cakes before bedtime cannot be eaten categorically. You can not get enough of them for a long time, and you can drastically increase your blood sugar levels. These products that are useless for saturation are badly reflected in the figure and can cause the development of diabetes mellitus.
In addition, you can not eat at night, you need to remember that before going to bed it is undesirable to drink some drinks:
- sweet fruit drinks, jellies, teas, soft drinks,
- carbonated drinks,
- strong coffee and tea
- juices, in which a lot of sugar.
Diseases of the digestive tract
Some people are tormented by such a strong hunger, which even causes pain in the stomach. After eating the pain stops. The reason for this may be gastritis or peptic ulcer.
Without realizing it, people satisfy hunger with products with low acidity, which include cereal, milk, white bread, kefir. After eating, the person quietly falls asleep, but the main problem is not solved. In this case, you must consult a doctor.
Quite often, people under stress eat a lot, thus relieving nervous tension. Since there are many stressful situations in life, weight gain is guaranteed.
An unpleasant situation can occur at any time of the day, including just before bedtime. Most often, stress is seized with products with a pronounced taste. It may be cake or smoked sausage. To understand whether night snacks are an antidepressant for you, see if you want to eat at night if there are no stressful situations.
Malnutrition by day
The most common cause of nighttime hunger is eating insufficient food during the day. Many people think that a small sandwich and coffee in the morning is a normal breakfast. At lunch, it is often the case that there is no time to eat at all or to eat food on the go. As a result, in the evening comes great hunger, but one meal for dinner is not enough. Before going to bed, you might want to eat again.
Therefore, it is necessary to eat fully throughout the day. Then in the evening the feeling of hunger will not get worse, and you you will not overeat for the night. Worst of all, if the wrong diet option will become a habit. Control hunger can only not skipping meals.
Night gluttony leads not only to the deposition of fat and excess weight, but also to varicose veins, hypertension, diabetes. Therefore, if you want to be healthy, slim and look good, follow the recommendations written above.
Can I eat at night
Before talking about permitted or prohibited food, it should be clarified whether it is possible to eat at all at night? The answer is obvious - yes, but only certain products. It is strictly forbidden to consume carbohydrates. They speed up insulin production by sending a signal to the brain that glucose, not fat, is needed to burn.
If we talk about the interval that follows immediately before bedtime, the answer is "no"! You can not eat before bedtime! When the body ceases to be awake, the burning of calories and fat stops. In the process of rest, samatropin, or growth hormone, is released, which is responsible for gaining muscle mass. During this period, cortisol is not produced, premature aging of the body begins.
Harm from eating food at night
- When you first feel the feeling of hunger in the evening, the body gives a signal that you need to eat. Do not give in to the first provocations. In this case, the tissue saves glucose by forcing the processing of fatty layers.
- If you go to rest with a slight feeling of hunger, then you will not only restore strength and energy, but also actively update the tissues at the cellular level. This process prevents premature aging of the body.
- During wakefulness, a similar process is impossible due to stress and food intake. Eating at night is to understand that such a move does not bode well. It is worth remembering that everything is individual.
- It is undesirable for children and people under 25 to go to rest on an empty stomach, but it is also forbidden to overeat. The less a person's age, the later the meal he is entitled. Thus, the baby's body develops according to its schedule as it needs.
- Older people are advised to limit their last meal 5 hours before bedtime. At dinner, it is better to give preference to protein dishes with kefir and vegetables. Fats and carbohydrates are needed only at lunchtime.
- During the body's need for food, melatonin is produced. The enzyme helps a person to maintain sound sleep and on waking to feel energetic. If you eat at night, melatonin is no longer produced.
- Often a person has trouble sleeping. Again, it is worth considering the individual characteristics. Некоторым личностям противопоказано ложиться отдыхать с чувством голода. К такой категории относятся люди, страдающие от язвы и гастрита.
Что можно есть на ночь
К приёму на ночь подходит омлет на низкокалорийном молоке из яичных белков со шпинатом или брокколи. Не жарьте яичницу, желтки слишком калорийные. To add nutritional value and, respectively, calories, eat half a banana, boiled potato, a piece of beet, a third of carrots.
For people with a healthy stomach, boiled beans and all legumes, apples, baked with a peel, boiled chicken breast, shrimps are suitable. Consume seasonal or frozen berries and low-fat kefir without any restrictions.
What vegetables can you eat at night
- Celery is a negative calorie vegetable. He occupies a leading position among the products that are acceptable to receive at night. Celery helps to destroy more calories than it contains.
- Boiled carrots and beets come to the reception in the evening. You can make a salad by taking half of each fruit. The dish is dressed with vinegar or low-fat sour cream.
- White cabbage and broccoli are suitable. These vegetables are best added to protein omelet, cooked in butter. You can crumble 1/3 potatoes into a salad or a handful of boiled beans.
What dairy products can be eaten at night
- The leading position is given to low-fat kefir. When consuming the drink before bedtime, intestinal peristalsis normalizes. Dairy products have a laxative property, so you clean the body of toxins.
- Natural yogurt is thick or liquid from the milk. Prefer "Bio Max", "Danone", "Activia". The main thing that the percentage of fat does not exceed showed in 1%.
- There are special milkshakes with lactic acid bacteria, aimed at losing weight. Also skimmed milk is suitable for reception at night.
- In order not to harm health, heat consumed products to room temperature. Use in small sips, if possible through a straw.
Protein Rich Foods
Eggs, low-fat cottage cheese, chicken meat - these products are rich in protein. They cause drowsiness and help lower acidity. Why is it important? Heartburn from high acidity often begins at night and makes it difficult to get enough sleep.
These tasty nuts are rich not only in protein, but also in magnesium, which provides muscle relaxation and makes it easier to fall asleep. A handful of almonds before bed or a sandwich with almond butter will be a great help in the fight against insomnia.
A glass of warm milk before bedtime - greetings from childhood. Warm milk helps to fall asleep, in addition, it is an excellent source of calcium, which regulates the production of melatonin. If you wake up at night and cannot fall asleep again, drink a glass of milk with a teaspoon of honey.
Cherry is one of the few natural sources of melatonin. Eat a handful of cherries an hour before bedtime, or drink a glass of natural cherry juice.
Green tea contains tianin. This substance is transformed into a natural tranquilizer - gamma-aminobutyric acid, a neurotransmitter that soothes and relieves stress. However, green tea contains another substance - caffeine, which can reduce the positive effect. Therefore, green tea can be replaced with herbal teas.
Oatmeal is rich in calcium, magnesium, phosphorus, silicon and potassium - substances that promote healthy sleep. But this porridge is only useful if you can eat oatmeal without sugar, because sweet porridge, on the contrary, will interfere with sleep.
And here are three products that people with sleep disorders forget about.
About coffee before bedtime, you can not even mention it, but there are other products that contain caffeine: chocolate, energy, gum (food additive), some medicines. Moreover, each person has his own reaction to caffeine: some can drink a large cup of coffee at night and sleep well, for others, 150 grams of drink is enough to suffer from insomnia for half the night.
Practice proves that fat food lovers get less healthy sleep than light dinner fans. Meals with a large amount of fat not only significantly impair the quality of sleep and the rate of sleep, but can also cause heartburn and indigestion. If fatty foods cannot be discarded, at least have dinner three hours before bedtime.
Alcohol has a bad effect on REM sleep cycles during which we see dreams. Since the restoration of power depends on these cycles, it turns out that alcohol deprives you of rest even during sleep. In addition, prolonged use of alcohol can disrupt daily rhythms and lead to insomnia.
And how do you prefer to eat before bed?
But not simple, but on a wholemeal cracker. Such an appetizer will not only satisfy your hunger, but will not affect your figure.
Drink kefir. It not only helps digestion, but is also a source of protein and calcium, and also does not contain sugar.
6. Frozen Juice or Fruit
If you really want ice cream, we advise you to freeze the juice in the mold in advance. Thus, you get a refreshing fruit dessert, but without sugar and fat. Another alternative to ice cream is frozen bananas, which can be dipped in yogurt before freezing. They are less calories, and the potassium contained in them is an excellent hypnotic.
Nuts are very high in calories and healthy, so they will help you to keep the night worm 100%. It is important to restrain yourself and to eat too much. 10 almond nuts will help not only to satisfy your hunger, but also supply your body with B vitamins and magnesium.
8. Coconut Milk with Strawberries
Coconut milk is an excellent source of calcium, protein, iron, vitamins E and C, and also ... nicotinic acid - yes! After all, the first sign of Parkinson's and Alzheimer's disease is precisely its deficit !. Well, and the beneficial properties of strawberries are known to all: it also contains vitamin C, folic acid and magnesium, and plus it contains few calories.