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Thursday, 15 February 2018

What to eat at night so as not to get fat: options to induce sleep and lose weight

What to eat before bedtime is a common question for those who want to lose weight and maintain their health. The night menu requires care and attention to avoid falling into traps that result in the accumulation of fat and even sleep difficulties.

Foods that do not get fat at night

A balanced diet before sleep is essential to maintain health and balance weight. As the metabolism during sleep is slower, it is important to bet on dishes with low caloric value, easy to digest and with little fat, salt and sugar so as not to overload the organism.

A good idea for the last meal of the day is to bet on foods that help improve the quality of sleep, which also contributes to the process of weight loss. When you fall asleep, the hormones of pleasure, mood and disposition are regulated, as well as leptin, which is the substance that gives the sensation of satiety. In this way nocturnal snacks are avoided.

Honey, nuts and lettuce are foods rich in tryptophan, an amino acid that helps in the production of substances that regulate and give quality to sleep.

Dairy products, such as milk and yogurt, have calcium in their composition, which is an optimal nutrient for better sleep. The deficiency of this mineral can even hinder the arrival of sleep.

The benefits of oats are already optimal for health as a whole and even facilitate the arrival of sleep. 

The best fruits to eat at night

Some foods are known to help you to have a quieter sleep, which is good for regulating weight, because when you sleep, leptin is released, the substance that drives away hunger, generating a feeling of fullness.Discover the best fruits to consume at night:

Grape : it is indicated to eat before sleeping because it provides melatonin, which is one of the main sleep hormones. Therefore, it is a great ally for those who suffer insomnia and offers nutrients that are antioxidants, that is, they control the free radicals that attack healthy cells.

Goji Berries : are another option rich in antioxidants, help to sleep and relieve anxiety.

Banana : it is an excellent fruit to be consumed at night because its magnesium content acts in the organism as a natural muscle relaxant, which facilitates the arrival of sleep.

After the gym

The ideal is to bet on good carbohydrates, such as whole grain bread and rice, as well as protein, such as chicken, egg, milk and yogurt. However, it is necessary to avoid bad foods after exercises, such as industrialized cereal bars, which can nullify the benefits of physical activity.

The post-workout food can also be composed of pumpkin seeds, which improve muscle conditioning because they contain magnesium. «A wonderful option for dinner is roast chicken with green vegetables, like cabbage, accompanied by brown rice. This dish is rich in magnesium, it is ideal to repair muscles and relax the body », Fiora completes.

Does eating eggs at night get fat?

Fiora, who is a specialist in clinical nutrition in pediatrics and a nutritionist at Van Der Haagen Brazil medical center, clarifies a common question about what to eat at night so as not to get fat. According to the Brazilian expert, the idea that the egg is fattening is not real since the food provides good fats that can complement the thinning.

However, it is necessary to be careful with the preparation mode. Frying it can bring an increase in the amount of fat by approximately 40%. The best alternative is to bet on versions cooked in water or poached that preserve all the nutrients. Tortillas and scrambled eggs are also indicated, provided they are prepared without oil.

What is the best time to eat at night?

As important as knowing what to eat in the night menu is the meal schedule. The ideal is up to two hours before sleep so that the body has time to digest. 

What not to eat before sleeping

Just as there are foods that do not get fat, there are those that are not recommended before going to sleep. Caffeinated beverages are natural stimulants that impair sleep. Therefore, they should be avoided.

Fatty foods and sausages are bad at any time of the day, but during the night they are even worse because they can cause sleep difficulties, delay the digestive process and accumulate body fat.

Red meat is also rich in fats and should, therefore, be avoided. Foods with a high glycemic or glycemic index, such as sweets, are quickly absorbed by the body, which increases energy in the night period and causes hunger as soon as possible.

Fiora teaches what to eat at dinner so as not to get fat:

Option 1: 1 glass of milk sweetened with 1 teaspoon of honey.
Option 2: 1 low-fat yogurt with 1 spoon of oatmeal.
Option 3: 1 medium banana with 30 grams of nuts.


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