Jakarta –
When you are on a diet, the temptation to eat at night is often a challenge that is difficult to resist. Many people suppress hunger because they are afraid of gaining weight due to snacking at night.
In fact, a full stomach can make sleep more comfortable and restful. Quoted from Healthline, a hungry stomach can affect sleep time and quality. Research shows that people who don’t get enough sleep have a tendency to eat foods that are high in calories, which can lead to weight gain.
However, that doesn’t mean someone can snack as they please before bed. The nutrition contained in evening snacks must be considered, especially for those who are trying to diet to lose weight.
For those who often feel hungry at night but are afraid of gaining weight, here are 10 recommendations for healthy evening snacks that can even help you lose weight.
1. Greek Yogurt
Greek yogurt is one of the best types of yogurt because it has high protein and low fat content. The protein in Greek yogurt can make the body feel full longer and helps build muscle while sleeping.
Research published in the American Journal of Physiology reveals that consuming protein before bed can stimulate protein synthesis which can repair and help build the body’s muscles. At the same time, the low-fat protein in Greek yogurt also helps burn fat in the body.
2. Cherry fruit
Cherries not only satisfy the desire to snack on sweet foods, but can also help you sleep better. Quoted from the Cleveland Clinic, cherries are a natural source of melatonin, a hormone that regulates the sleep cycle. Apart from that, cherries are also rich in antioxidants which can help reduce inflammation in the body.
3. Whole Wheat Bread and Peanut Butter
Whole wheat toast and peanut butter is a delicious snack that is practical to consume at any time, especially at night. Peanut butter contains a compound called tryptophan. Quoted from Medline Plus, tryptophan is an amino acid compound that can help you sleep more soundly.
The benefits of tryptophan in peanut butter will also be more effective if combined with whole wheat bread. The reason is, whole wheat bread contains vitamin B which helps the body absorb tryptophan.
4. Banana
The benefits of bananas for dieting have been known for a long time. Therefore, it is not surprising that bananas are a healthy evening snack and can help you lose weight.
Just like peanut butter, bananas also contain tryptophan which can help improve sleep quality. Apart from that, bananas also have enough calories to make the body feel full while sleeping.
5. Almonds
Want to have a salty snack before bed? Almonds can be a healthy snack to satisfy these cravings.
Quoted from Eat This, Not That!, almonds contain protein which can help the process of repairing and building muscles while sleeping. Not only that, the fiber content in almonds can also make the body feel full for longer. Plus, almonds are a superfood that can help speed up the fat burning process in the body.
6. Chocolate Milk
Not all chocolate milk makes you gain weight. Low-fat chocolate milk is even good to consume before bed because it can help you lose weight.
Quoted from WebMD, the calcium content in chocolate milk can help destroy body fat. The vitamin D contained in chocolate milk also helps the body absorb nutrients more efficiently.
Apart from that, chocolate milk is also suitable to drink to restore body condition after exercising at night. But remember, choose chocolate milk that is low in fat and contains little sugar.
7. Boiled Eggs
Eggs are a source of protein that is easy to obtain. Therefore, eggs can be processed into a healthy evening snack and can be prepared at any time.
The method is quite easy. Just boil a few eggs and store them in the refrigerator. Boiled eggs can last up to 7 days in the refrigerator, making them an evening snack that is ready to be eaten at any time.
8. Cottage Cheese
Cottage cheese or cottage cheese is a type of curd-shaped cheese. This cheese is made by adding an acid such as vinegar or lemon to warm pasteurized milk.
Quoted from Healthline, cottage cheese contains a variety of nutrients such as protein, B vitamins, calcium, selenium and phosphorus. These substances can not only help you lose weight, but also build muscle, prevent high blood sugar, balance thyroid hormones, and much more.
9. Oatmeal
Oatmeal is often a mainstay breakfast menu for people on a diet. However, because it is easy to make, oatmeal is also a snack to eat before bed.
The carbohydrates in oatmeal can stimulate the body to produce the hormone serotonin. This hormone plays a role in reducing stress levels and makes the mind more relaxed so it is easier to fall asleep.
10. Berries
Berries, such as strawberries, blueberries, blackberries and raspberries, contain antioxidants that can help reduce inflammation in the body. In addition, berries are rich in fiber which can make the body feel full longer, even while sleeping. As a result, you sleep more soundly because you don’t wake up at night due to a hungry stomach.
Just store the berries in the freezer so they can be eaten at any time. These fruits can also be processed into smoothies or mixed with other healthy snacks such as bananas or chocolate milk.
Watch the Video “Things to Pay Attention to When Reheating Food”
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2023-11-14 14:32:31
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