Very often we are faced with the fact that we can’t fall asleep in any way if we don’t have a good dinner before going to bed. And almost always, unable to withstand the “hunger pangs”, we get out of bed, go to the kitchen and be sure to eat something tasty and completely unhealthy.
There comes a new unpleasant moment – now the stomach is full of food and the heaviness in the stomach is already beginning to interfere. What to do, how to be? How can you have such a useful snack at night, so that a strong feeling of hunger does not haunt before going to bed, there is no heaviness in the stomach, and of course, insomnia does not bother you? About this – in this article.
First of all, an important fact should be noted: no matter what food you take before going to bed, this food will remain in your stomach, being undigested, since the body is already receiving the command to “sleep” and there is no time for work at all.
Therefore, it is better to have an evening meal about a couple of hours before bedtime: so as not to have time to feel hungry and so that the food is completely processed. In 2 hours, our body, as a rule, completely digests food and, thus, empties the stomach, sending processed foods to the intestines.
We eat and do not get fat
Nutritionists have long proven that it is not at all necessary to adhere to the rule that after 18:00 you can “eat” only water. After all, you can eat much later. The main thing is to choose the “right” products that the body will be able to process 2-3 hours before bedtime. These are just the options below.
Fruit. Despite the fact that many consider fruits to be a fairly safe food for a figure, you still need to be extremely careful with them, since not everyone is suitable for an evening snack.
For example, berries can be eaten in unlimited quantities. But the use of apples, pineapples, kiwi, orange, mango and pears is allowed even at night, but it is better to eat your favorite fruit no later than 1 hour before bedtime. Otherwise, it can cause flatulence and discomfort in the intestines.
Nuts. An ideal food that helps to quickly quench the “wild” appetite and at the same time saturate the body with useful amino acids. Your preference is better to give peanuts. Also, for an evening snack, almonds or cashews will also fit, only in smaller proportions. Let’s say a walnut, but because of its calorie content, nutritionists recommend eating no more than 20 grams.
Cheese. This is not exactly a dietary product that you can eat when losing weight. But to cheer up and satisfy the feeling of hunger, a small piece is still allowed at night as an evening snack. Fat-free feta, feta cheese or Gaudete are the best.
Vegetables. Let’s start with the fact that raw vegetables should not be eaten at night at all, as they simply do not have time to be digested. An exception may be only greens in the form of salads, for example, spinach, arugula and cilantro. In other cases, vegetables are best consumed boiled, stewed or baked.
A fish. For an evening snack, only boiled low-fat fish, such as mullet, flounder, hake or pike, is suitable. It will saturate the body and at the same time will not overload the stomach.
Dried fruits. These are very useful products for the body, which, unfortunately, like nuts, can only be eaten at night in limited quantities, because due to the high sugar content, you can quickly recover from their constant absorption. Therefore, if you decide to refresh yourself with prunes or figs in the evening, immediately add cardio training to your schedule for the next day.
Buckwheat. But this option is suitable for those who are used to eating quite tightly at night. Buckwheat perfectly satisfies hunger and is easy to digest. It is better to use it without oil, and a fresh cucumber or a handful of berries will help dilute the insipid taste.
Diet bread. Whole grain crispbread made from rice, corn or buckwheat is a tasty and healthy snack that is suitable for consumption at any time of the day. They are rich in vitamins and minerals, easy to digest and normalize metabolism.
Cottage cheese. Another product that is suitable for eating when losing weight. As for the cottage cheese itself, at night you can eat exclusively low-fat varieties of granular cheese. And in order to make it more tasty and healthy, you can add cinnamon, herbs or fresh berries to it.
What can you eat at night?
It is worth eating at least 2 hours before bedtime.
There are a number of foods that are allowed to be eaten at night with benefits and without harm to health, but in small quantities:
Dairy products. These include fat-free kefir and cottage cheese, yogurt (without flavors and preservatives), yogurt. The presence of protein allows you to satisfy hunger and make up for the lack of beneficial microorganisms in the digestive tract, relieves attacks of heartburn, and normalizes the digestive process.
Chicken breast is classified as a dietary food due to its low amount of carbohydrates. Poultry meat is rich in minerals and vitamins. White pulp can be steamed or boiled (without salt and flavor enhancers).
Low-fat fish contains a significant amount of iodine and phosphorus. Seafood can reduce the level of bad cholesterol in the blood. It is recommended to use the following varieties: cod, pollock, hake, tuna, pollock.
Vegetables are a low-calorie and healthy food. These include – carrots, beets, broccoli, cucumbers, tomatoes, lettuce, spinach, etc. Fiber, vitamins and elements can improve the functioning of the gastrointestinal tract, remove harmful and toxic compounds from the body, and remove body fat in a short period of time. It is best to eat vegetables fresh (in salads), boiled, baked.
Dark chocolate has antioxidant properties and contains a small amount of sugar. Chocolate helps regulate blood pressure, reduces inflammation and improves mood.
Low-calorie cheese in a small amount allows you to normalize sleep without negatively affecting the figure. These include such types as: tofu, ricotta, chechia, fetta, mozzarella. Their calorie content per 100 grams of product does not exceed 150 kcal. You can satisfy your hunger if you eat only 2-3 slices.