What to eat at night for weight loss. What can you eat at night? Grocery list. Problem area - stomach

Hunger before bed can overtake not only those who are on a diet in an attempt to lose weight. The concept of "non-standard work schedule" today is known to many. Unfortunately, it does not fit into the principle healthy eating. Returning from work at about eight o'clock in the evening, experiencing strong feeling hunger, we pounce on food and collapse on the sofa from fatigue. As a result, we get overeating, problems with digestion and sleep, and in the morning we cannot eat a single bite during breakfast. It turns out a real vicious circle.

On the other hand, we may feel hungry before bed, even if we ate dinner no later than six in the evening. With such a "worm", as a rule, it is difficult to cope, and falling asleep, feeling the desire to empty the refrigerator, is completely impossible. What is the best thing to eat in the evening - and most importantly before bedtime - to stay slim and sleep well?

Is it possible to eat after six in the evening?

The opinion that losing weight should not be eaten after 18:00 has existed for a long time. In fact, modern nutritionists have long ceased to give such advice to those who seek to lose weight. excess weight. By at least, if we are talking about a few annoying kilos. Of course, for people with obesity and very heavy weight, evening fasting will help to lose weight, but only in the early stages. With the onset of the so-called plateau effect, you will have to more competently approach your own metabolism.

If you do not eat after six o'clock in the evening, then, on average, you starve for about 13 hours, which is not only bad for your metabolism. With absence nutrients for such a long time, the body begins to store them for "later". This process involves the enzyme lipoprotein lipase, which begins its activity after 10 hours of fasting and continues for another 24 hours. This substance sends amino acids straight to adipose tissue by increasing its volume. Do you want to gain body fat? Then never eat after six!

Modern advice from experts rational nutrition sounds completely different: you should go to bed no later and no earlier than four hours after the last meal. But, of course, it's in your best interest to keep this snack as low-calorie as possible.

Strong full sleep

It is known that a night snack can affect not only the figure, but also the quality of sleep. Eating the “wrong” or simply too heavy foods before bed can make your stomach feel full, preventing you from getting enough sleep. for a long time. And vice versa - insomnia may well provoke hunger, including "psychological". That is why at night it is ideal to eat foods containing melatonin - the sleep hormone. This substance not only helps to quickly relax and fall asleep, but is a powerful antioxidant and strengthens the immune system.

These products include:

• Bananas are high in melatonin, but also high in calories. Therefore, one medium fruit at night will be enough.
• Baked potatoes in their skins will help you feel full and fall asleep quickly, and the skins will help peristalsis.
• Oatmeal - do not eat a lot of porridge at night, as it has a lot of carbohydrates. A 100 gram serving is enough.
• Cherry fruits and sweet cherries are natural rich sources of melatonin. Except fresh berries you can also eat dried fruits, but their canned version will not be useful.
• Chamomile tea helps you fall asleep - it's widely known fact. Add some honey to it and you won't want to eat until you fall asleep.
• Half a medium grapefruit or a few slices of fresh pineapple make a great fat burning snack, but only if you have no problems with gastrointestinal tract. Citrus fruits saturate for a short time, and after a while they can provoke a new bout of hunger. Therefore, try to fall asleep during this period of time.

produced thyroid gland The hormone melatonin does not accumulate in the body, however, you should not abuse products containing it. If you are suffering autoimmune disease or your body is prone to allergies, then a lot of melatonin is contraindicated for you.

"Second dinner" for health and weight loss

Gastroenterologists also repeat the fact that it is impossible to allow the body to starve for a long time. The bile secreted, but "unused" for the digestion of food (due to its absence), accumulates in the body, hardens, provoking cholelithiasis. Problems arise in other organs as well. digestive system that secrete enzymes to break down food.

The best options for an evening snack:

• Kefir, yogurt and other fermented milk products are a great option to “starve a worm” a few hours before bedtime. Such a snack will help you forget about hunger, saturate the body with quickly digestible protein, calcium and will not allow you to eat something more substantial and harmful. By adding unsweetened fruits to the product or sour berries, you will make it tastier and healthier, and also contribute to the nightly elimination of toxins. Cottage cheese practically does not contain carbohydrates, so it does not threaten your figure in any way. Of course, if you do not add sugar and sour cream to it. A glass of kefir can be “flavored” with a teaspoon oat bran You won't feel like eating for a few more hours.
• You can eat nuts even before going to bed, provided that they are not too fatty and high-calorie, otherwise you will ruin not only your figure, but also your sleep. Pistachios are optimal in this sense - about 30 grams of nuts will be enough to pacify hunger.
• Green tea with honey will satisfy hunger no worse than a glass of kefir, and it will bring even fewer calories. In addition, honey will soothe nervous system and will help you get a good night's sleep. If you drink mint or herbal instead of green tea, then deep sleep until the morning you are provided. Plain warm water well calms the nerves, add a spoonful of honey and half a spoonful of cinnamon powder to a glass - and keep the metabolism during sleep.
• Protein from two boiled eggs. It contains the perfect combination of amino acids, which will not allow you to gain weight and get hungry at the same time.
• Vegetable salad of one tomato and cucumber, dressed with a dash of olive oil and large quantity greenery.
• Will not harm the figure and will allow you to quickly fall asleep a piece whole grain bread With boiled chicken, turkey or a slice of cheese.
• A portion vegetable soup, for example, onion (which helps the nervous system bounce back and get rid of stress) will help overcome hunger without harming body parameters.
• A small omelette egg whites and half a medium boiled beetroot with herbs, seasoned vegetable oil- a delicious and low-calorie "second dinner". It will be useful for the stomach to combine beets with walnuts.

If you have problems with peristalsis, for example, frequent constipation, then your choice of evening snack is an apple, a piece of fresh cabbage (any variety), Bell pepper or a small grated carrot. Foods that contain a lot of fiber and do not contain extra calories can be eaten not only four hours before bedtime, but also just before bedtime.

Evening or nighttime hunger may well pacify a piece of dark chocolate, the main thing is to stop after a couple of squares. You can “deceive the worm” in other ways, for example, by drinking a glass of water (can be warm), clean herbal tea. In addition, inhalation will help discourage appetite. essential oils- as a rule, those that remind us of our favorite treats. The aroma of strawberry, cinnamon, vanilla, cherry, apple or banana is perfect. Use an aroma lamp or inhale directly from the bottle. Remember that if you correctly approach your diet, you can quickly and permanently lose weight.

“If you want to lose weight, don’t eat after six in the evening,” our parents told us, and they were wrong. Today, more and more nutritionists agree that eating in the evening is not only possible, but also necessary. The only thing to consider is that you don’t need to eat up just before bedtime, but planning dinner as the most important meal of the day is a must. What should be dinner for weight loss and what to do if hunger attacks at night - MedAboutMe experts tell.

The feeling of hunger intensifies evening time- this axiom is familiar to all losing weight. This is caused, first of all, by the fact that by the evening a person usually feels tired, daytime chores and worries do not pass without a trace. To deal with emotional load and a temporary decline in strength needs to be refreshed. And a fairly dense dinner in terms of not calorie content, but saturation of the body nutrients- just what the doctor ordered. Without it, there will be no surge of strength and energy, which means that your well-being will suffer. But this is not the only reason for an increase in appetite in the evening.

The increased feeling of hunger is also due to the fact that the body is preparing for many hours of food restriction, because it will have to spend the whole night without food. Turns on defense mechanism, which requires enough energy for all organs and systems to work normally.

During a night's rest, when a person basks in the "embrace of Morpheus", the pituitary gland actively produces growth hormone somatotropin. Few people know that its action is aimed, among other things, at burning adipocytes (fat cells). This means that everything metabolic processes that occur in the body at night are carried out mainly due to the burning of fats.

But if carbohydrates dominated the meal menu and after the blood glucose level increased significantly, a large amount of insulin is produced. This blocks the effect of growth hormone, the pituitary gland receives a signal about the receipt of an additional portion of energy and suspends the expenditure of the body's reserves to maintain its life. This is why people stop losing weight in their sleep!

Expert comment

Artemyeva Anastasia Aleksandrovna, endocrinologist, nutritionist of the multidisciplinary medical center"NouvelleClinic"

The long-suffering question “what can I eat to lose weight?” can be equally attributed to the meal during the day, and to the evening meal. The basic pattern remains: if you want to lose weight, you must eat less than that the number of calories burned that day. Therefore, if in the morning you practically did not eat, but more tight reception food came for dinner and at the same time you did not exceed your daily calorie intake of food, then there should not be weight gain. Conversely, if the calorie daily ration nutrition has exceeded your needs, then the lack of dinner will not help weight loss.

The recommendation to limit food intake in time is primarily based on its effect on the gastrointestinal tract and sleep. You should not eat later than 2-3 hours before bedtime in order to prevent reflux and exacerbation or development of gastrointestinal diseases (gastritis, esophagitis, etc.). Also, late eating can affect the quality and duration of sleep. However, studies on this subject are quite contradictory, so be guided by your feelings. If after taking any products in the evening your sleep is disturbed, then they should be excluded from a late dinner.

In order to limit the calorie content of food in the evening, a recommendation based on thermogenesis can be used, i.e. energy consumption for digestion during the day. Thus, it is known that thermogenesis is more pronounced in the morning and minimal in the evening. At the same time, energy consumption for the digestion of protein foods is higher than carbohydrate foods, and is minimal when digesting fats.

Thus, giving preference to protein foods with low content fat in evening meal, you can adjust the circadian biorhythm of thermogenesis to some extent.

The ideal time for an evening meal is different for each of us. Experts advise planning dinner no later than 4 hours before bedtime. So, if you and your household go to bed at 10 pm, you can gather everyone at the table at 18.00. If you do not sleep until at least midnight, you can add a portion of energy to the body at 20.00.

AT dark time days spent at rest, the body not only rests, but also recovers. The task of dinner is to provide this process with resources.

The ideal dinner consists of proteins and a serving of vegetables. Please note that vegetables should be doubled more protein, and it’s good if half of the vegetables are presented raw on a plate, and the other is cooked in the oven or steamed. It is easy to follow this recommendation, and its health benefits are great.

• Protein menu options: seafood, fish, mushrooms, cottage cheese, eggs, lentils, white cheese, beans.
• Options vegetable menu: green salad, celery, zucchini, broccoli, Brussels sprouts and cauliflower, bell peppers, pumpkin, tomatoes, cucumbers, avocados.

Expert comment

The meal schedule depends on the concept of nutrition you choose. There are a great many such concepts today, and each has both its success stories and its own examples of inefficiency. In some cases, the time of eating is strictly regulated and restrictions are introduced - observe intervals of at least 4 hours, do not eat after 18 hours, in some - you can use an intuitive approach - eat at any time products from the permitted assortment. Therefore, first of all, you need to clearly find out the recommendations of the specific nutrition system that you decide to follow.

The effect of losing weight will be more noticeable if, in addition to the diet, you also bring other factors that affect your body into optimal condition - from physical activity to thoughts about yourself, your attractiveness, the complexity or ease of the path to harmony, etc.

It is also useful to master the culture of eating, which does not depend on your diet. The absolute leader in terms of effectiveness on the one hand, and neglect on the other, is ... thorough chewing! However, it is it that gives a reliable feeling of satiety when a small amount food. Therefore, the following advice can be considered universal: take a small amount of a product that you can eat, and chew each serving at least 32 times - 1 for each tooth. You will feel full enough to fall asleep.

If your nutrition system does not allow you to eat at night, you can learn simple breathing exercises, relieving cravings to eat. They take less than 1 minute, they can be done in any position of the body (standing, sitting, lying, walking), even unnoticed by other people.

If you ate the right dinner, the likelihood of a return of hunger is low. But if the appetite, nevertheless, returned an hour or two after dinner, do not rush to go to the refrigerator, try to “outsmart” it!

• Drink a glass of cold water.

Usually, this simple action is already enough so that the feeling of hunger does not bother you. Water contains no calories, but the liquid fills the stomach and reduces food cravings. AT warm time years, you can add a couple of ice cubes to the glass. There is an opinion that cold water not only helps to suppress appetite, but also helps to build weight, as the body spends extra energy to heat it up.

• Pamper your body with herbal tea.

Fragrant herbal tea based on mint, lemon balm, chamomile and others medicinal plants will help to relax, and set the body for sweet dreams. If you are worried about insomnia, drink a glass of warm milk with a teaspoon of honey.

Expert comment

Everyone has repeatedly heard that it is impossible to eat at night and at night. Because everything is deposited in the fat depot, and the depot is different for everyone - the stomach, sides, buttocks, and someone even has hands. Everything you ate at night will be visible in the morning in the form of a hidden press and a lifebuoy, or loose skin on the legs in the form of cellulite. No matter how you “kill” yourself in training, be it the heaviest, but the press, relief and slender body you will not get, by eating at night, carbohydrates or fats.

If you feel like eating and you can't stop, you need to make snacking difficult or simple carbohydrates. Fats can be eaten only before lunch, fruits after lunch until 18.00. In the evening you can fiber and protein. Also in the evening you can have a snack with any vegetables, herbs, fish and drink green tea. Remember, the best evening snack is vegetables. A snack should be easily digestible, as our body rests at night.

To avoid night snacks, you need to eat right during the day, then you will avoid eating potatoes and cakes at night. Drink plenty of water throughout the day. Water not only removes thirst, but also helps to monitor the condition of the skin and the body as a whole.

People who sit on strict diet, sooner or later they can break loose, so the advice is: eat right during the week, and on Saturday arrange a belly feast for yourself, eat everything you love until 16.00 within a portion of 250 ml-300 ml. And then start re-entering the mode. So it will be easier to diet, and you will not have breakdowns. Watch your diet, because as they say - the press is prepared in the kitchen. Everyone healthy snacks and fruitful training!

Time to go to sleep and you still feel empty in your stomach? So, you really can't do without a snack. Without harm to health and figure, choose one of the following options:

• Apple, pear, orange, grapefruit, berries Fresh fruits and berries are among the best views snacks before bed, they can give the stomach a feeling of satiety, while not significantly increasing daily calories. But they are extremely important to consume in moderation, as they increase blood sugar levels. What this can lead to - we have already said earlier.
• A fresh vegetable salad. Fresh vegetables on the table - the first rule of centenarians. Every person should consume them in enough in season, it helps to normalize the metabolic rate, saturates the body with vitamins. When choosing vegetables for a salad, be guided by your taste preferences, but remember, you can only eat a small portion. Cucumbers, tomatoes, cabbage, carrots, green salad - can become participants in your meal. It is best to fill the dish with lemon juice; it is better to refuse oils before going to bed.
• Natural yogurt, kefir. Quality dairy products do not contain nutritional supplements and sugar, but they are high in calcium, which is essential for healthy nails and strong bones. Yogurt and kefir do not provoke heaviness in the stomach, but satisfy hunger and improve digestion.
• Seafood. A small portion of seafood will not harm a good night's rest, but it will help to saturate the body with nutrients as soon as possible, and pacify the appetite.

One of the most simple diets is to not eat after six o'clock in the evening. However, it's easy to say! And if you live in the city (and most of us live in the city) and work at a regular job, then you don’t return home until six. When did you eat at work? last time? Most likely during the lunch break.

Thus, it turns out that such a simple step as limiting food intake in time is not always possible. What to do? Maybe you can still eat something after six o'clock in the evening? Let's figure it out.

What happens in the body in the evening?

In the evening, the body legally rests after labor day. He is getting ready for bed, so he spends less energy. It is clear that you should not overwhelm him with calories. However, a hungry body is also no good. Man is still a part of nature, and periodically it reminds of itself. So, if a person is hungry, then the brain sends signals that it is time to hunt (that is, to get food), and this is associated with the production of adrenaline by the body. Adrenaline causes excitation of the nervous system, and, accordingly, it becomes difficult to fall asleep.

So it is better to eat after six o'clock to sleep peacefully. The last meal can be an hour before bedtime (depending on what to eat), and even more so 4-6 hours before, that is, from 7 to 10 pm it is quite possible to have a snack.

What foods will not harm your figure after six?

• Foods that are digested slowly.
  
• Products that do not excite the nervous system.
  
• Foods that speed up metabolism (negative calorie foods).
  

Of course, one should not eat too much, although this rule is not only for the evening meal. Thus, you will not be hungry, but you will not be burdened by an excess of what you have eaten, you will not “draw on feats”, and you will not gain weight.

And now in more detail.

Slowly digested, respectively, leave a feeling of satiety for a long time and are not deposited in fat, all foods containing a large amount of dietary fiber, that is, fiber, and milk protein. What are these products?

• All kinds of vegetables (perhaps except potatoes).
  
• Dairy products: low-fat milk, kefir, yogurt, cottage cheese.
  
• Cereals.
  

Can be done for dinner vegetable salad with vegetable oil. If there was a busy day, and it’s still far from sleep, then a piece of boiled chicken breast or fish will not hurt. For dinner, flounder is suitable. This fish has very little fat (about 3%), calories - only 83 kcal per 100 grams. But flounder is rich in vitamins and useful microelements.

Boiled vegetables are also suitable, for example, vinaigrette. You can even eat a couple of boiled potatoes. But with potatoes, you should be careful and not get carried away. It is quite possible to allow oatmeal for dinner, the main thing is that there should be a little of it, and it is better without sugar. Dairy products are also good dinner, a skim cheese or a cocktail of cottage cheese with kefir can be eaten closer to bedtime, about an hour before it.

Negative calorie foods.

• Vegetables: beets, cabbage, carrots, cucumbers, pumpkin, spinach, tomatoes, celery.
  
• Fruits: lemon, lime, papaya, pineapple, apricots.
  
• Berries: blueberries, blueberries, raspberries, strawberries.
  
• The same dairy products.
  

What is the beauty of products with the so-called negative calorie content? The fact is that the body needs more energy to digest them than it receives from them. As a result, you can eat in peace and not worry about weight gain. For example, if you have a light dinner at 7 or 8 p.m., then it is possible that by 9-10 you will be slightly hungry. It is better not to fight this hunger, but to eat something that burns fat and calm down. Otherwise, there is a high probability that closer to 11-12 pm you still can’t stand it and will be tempted by something in the refrigerator.

Separately, I want to say about some products.

Dairy products by latest research- very good fat burners. Professor of Nutrition and Medicine Mike Zemel of the University of Tennessee has published a report stating that weight loss is faster when dairy products are included in the diet.

An important mineral found in dairy products is calcium. Eating foods rich in calcium shortly before bedtime increases its absorption, and it will be easier to fall asleep, as it is a mild natural sedative. If you drink a glass of not milk and yogurt, but kefir at night, then the relaxing effect will be greater due to the small percentage of alcohol contained in it. However, when hyperacidity stomach kefir should be used with caution.

Beets are a great vegetable. Enumeration of all its advantages will take a long time. The main reason why you can eat it in the evening is betaine, which burns fat. In addition to it, beets contain curcumin, a substance that does not allow fouling. blood vessels fat cell, that is, it does not receive nutrition and is not fixed in the body.

Beets can be used in a salad, you can use grated boiled beets as a side dish for chicken or fish. Do not use this vegetable in diseases of the kidneys and stomach.

A unique vegetable is celery. Its root contains about a dozen kilocalories, that is, almost none, so you can safely eat it after six in the evening. A large number of fiber helps normal operation intestines, removes toxins. However, celery is a natural diuretic, it removes fluid from the body. Therefore, it is better to eat a salad with celery 2-3 hours before bedtime so as not to get up at night to go to the toilet. stomach diseases, varicose veins veins - contraindications for the use of celery.

Oddly enough, but at night you can eat a banana. While not a low calorie or fat burner, one small banana will do the trick. The tryptophan found in bananas helps the body produce serotonin, the happy hormone. This hormone has a beneficial effect on the nervous system, helps to achieve peace and tranquility. What else does a person need before going to bed?

People with high sugar bananas will have to be abandoned, and lovers of unripe fruits should take into account that such bananas cause increased gas formation.

What foods should definitely not be consumed after six?

• Fried.
  
• Fatty.
  
• Spicy dishes, because they excite not only the nervous system, but also the appetite.
  
• Salty, because they retain water, and this threatens with morning swelling.
  
• Sweets, alcohol, coffee - lead the nervous system into an excited state, do not allow you to relax and rest normally. And without good rest any organism will not survive for a long time: failures, illnesses, depressions and other troubles begin.

All nutritionists of the world in unison say that eating at night is harmful. Not everyone likes to refuse a late-night snack, and many can’t even do it. If the desire is too great, then you should not fight it, just choose the right products! You will get rid of the feeling of hunger, you will not be able to suffer from insomnia without much harm to the figure.

What foods can be eaten at night

It's time to go to bed, and you have a childish appetite? Before you go to the refrigerator, check if you really want to eat? Drink a glass of water, the feeling of hunger will dull a little. If this technique does not work, foods that can be eaten at night will come in handy. Their list is not too long, but you will certainly find a delicious treat that will not cause serious harm to the figure and stomach.

The problem of night food is especially relevant for those whose work ends late, and there is simply no way to have dinner earlier, for example, ten in the evening. In this case, try not to make dinner the main meal, keep it as light as possible. Choose dishes from following list so that there are no problems with digestion:

• a small portion of vegetable soup (possible with chicken broth);
• plate oatmeal with a spoonful of honey;
• beans stewed with vegetables;
• light salad with fresh vegetables(for example, apple, carrot, grated beetroot, seasoned with yogurt, not sour cream) with a minimum salt content;
• omelet (eggs without yolks) with lots of dill and parsley;
• a piece of baked, boiled chicken breast or fish with vegetables;
• fresh vegetable salad with seafood.

Curd for the night

Safe and healthy cottage cheese absorbed quickly. Your body will only need 1.5 hours to digest it. For those who are on a diet and trying to lose weight, it is better to choose cottage cheese for the night with a low fat content. Eating this product will be useful for athletes. The protein contained in cottage cheese will support muscles for several hours.

Nuts for the night

If you are wondering what you can eat in the evening for the benefit of the body and health, think about nuts. When choosing such an evening snack, remember that it is important to be careful here. If you have a snack with a small amount of delicious nuts, then your body will receive vitamins and energy. When nuts are consumed at night in an unmeasured number, then forget about your attempts to lose weight - this product is very high in calories. ten almond nuts, peanuts, cashews or others - the best night snack. Walnut is not best food at night for the hungry because of the difficulty to digest.

cabbage for the night

White cabbage belongs to the "negative calorie" category of vegetables. This term means that the body will need more calories to digest this product than it will receive with cabbage. Under the influence of the substances contained in this vegetable, the process of losing weight is activated, muscle endurance increases. Cabbage at night is the choice of those who follow the harmony of their body and want to lose weight. Nutritionists recommend drinking cabbage juice late in the 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 gain weight. While you are dreaming, this orange root vegetable is actively fighting against excess fat. Feel free to eat carrots at night and do not be afraid for the figure, you will not get fat. You can eat carrots fresh or drink in the form of juice. Add some carrots to low-fat cottage cheese or drink it with a glass of kefir. A duet with fermented milk products is good for your body.

Is it possible to have kefir at night

For most people, the first answer to the question of what is better to eat at night will be kefir. Sour milk in the late evening helps to improve sleep, normalizes bowel function. Kefir at night will kill the appetite of those who do not want to get better, but cannot refuse an evening snack.

For a late dinner, use the recipe for kefir soup. Take a liter fermented milk product, 1-2 cucumbers, a bunch of dill and 2-3 cloves of garlic. Grind the products and fill them with kefir. Delicious and safe late dinner is ready! An alternative to kefir is curdled milk or low-fat yogurt: you get the traditional Greek dish tzatziki.

Cheese for the night

For those who want to eat at night, a couple of pieces of low-fat cheese will not hurt. Complete absence carbohydrates makes it not the most dangerous food for the diet. Give preference to varieties with a minimum fat content so that cheese at night is not reflected in your mirror. To reduce calories, combine this product with fresh vegetables: broccoli, cucumbers or celery

What fruits can you eat at night

Following a diet, many believe that there is no fat in fruits, but only healthy fiber, so they are in no hurry to give up their favorite fruits. Often this statement is true, but sometimes fruit at night is a food that will not be slow to manifest itself in the form of excess body weight. You need to know exactly what you can eat at night, and which fruits are better to refuse. Even late in the evening, citrus fruits (tangerines, oranges, grapefruits), pineapples, mangoes, kiwis, pears, apples will not hurt. These fruits are products that can be eaten after 6 pm. Bananas and grapes are not worth eating.

apples at night

If you can’t fall asleep in any way, then an apple will help muffle your hunger. The fruit is better to choose green, in it less sugar than in red or yellow. To make it easier for the body to digest an eaten apple before bed, nutritionists recommend peeling it. For some people, these fruits, on the contrary, whet the appetite. In this case, apples are best consumed in baked form.

Is it possible to eat bananas at night

high calorie content bananas - a direct contraindication to the use of these fruits for those who are losing weight. Chemical composition banana causes cheerfulness, relieves fatigue, so this fruit is not the best solution for an overnight 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 tasty and healthy fruit you can make a cocktail. Mix in a blender a glass of milk, half a banana and 50 ml carrot juice and some honey. It is better to drink a drink no later than 2 hours before bedtime.

Orange for the night

Another answer to the question of what you can eat before bed is oranges. Low calorie, high content the most useful fiber do citrus fruit the perfect treat for a nighttime treat. 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 notice this feature behind you, then it is better to choose other products for a late dinner.

What not to eat at night

The list of foods to avoid in the evening is much longer than the list of allowed foods. Getting into the stomach shortly before sleep, many products lie there like a “stone” until the morning, poisoning the body. Waking up, you will feel lethargic, tired, your immunity will weaken, and overweight will certainly appear over time. Experts say that it is strictly forbidden to eat the following categories of products at night:

1. Snacks: chips, popcorn, crackers. In quiet foods, the number of calories "rolls over", so they should not be eaten even during the day.
2. Fat meat. Prolonged digestion of this food puts it on the black list for anyone who cares about their health.
3. Bread, buns, pasta. flour products digested by your stomach quickly, but immediately settle on the sides, buttocks and tummy. Beware of these products if you do not want to gain weight.
4. Chocolate and other sweets. Extra calories will definitely make themselves felt overweight.
5. Dried fruits. dried apricots, raisins, dried dates are products with high content fructose, so they can not be used for night snacks.
6. Avocado. The fruit contains a lot of fat and calories, you should not eat it in the evening.

Video: what you can eat at night while losing weight

Uncontrolled intake of products is unacceptable when it comes to evening (night) meals. Therefore it becomes topical issue what you can and cannot eat before going to bed. Consider the current aspects.

Is it possible to eat at night

Before talking about allowed or forbidden food, it should be clarified whether it is possible to eat at night at all? The answer is obvious - yes, but only certain products. It is strictly forbidden to consume carbohydrates. They speed up the production of insulin, sending a signal to the brain that it is necessary to burn not fat, but glucose.

When it comes to the interval that follows right before bed, the answer is no! Don't eat before bed! When the body stops being awake, it stops burning calories and fat. In the process of rest, samatropin, or growth hormone, is released, which is responsible for the set muscle mass. During this period, cortisol is not produced, premature aging of the body begins.

Harm from eating at night

1. At the first feeling of hunger in the evening, the body gives a signal that you need to eat. Do not succumb to the first provocations. In this case, tissues save glucose by forcibly processing fatty layers.
2. If you go to bed with a slight feeling of hunger, then you will not only restore strength and energy, but also actively renew tissues at the cellular level. This process prevents premature aging organism.
3. During wakefulness, such a process is impossible due to stress and food intake. When eating food at night, you should understand that such a move does not bode well. It is worth remembering that everything is individual.
4. It is undesirable for children and people under 25 to go to bed on an empty stomach, but it is also forbidden to overeat. How less age person, the later he is supposed to eat. Thus, the baby's body develops according to its schedule as it needs.
5. Elderly people are advised to limit the last meal 5 hours before going to bed. For dinner, it is better to give preference to protein dishes with kefir and vegetables. Fats and carbohydrates are needed only at lunchtime.
6. When the body needs food, melatonin is produced. The enzyme helps a person to maintain sound sleep and wake up to feel cheerful. If eaten at night, melatonin stops being produced.
7. Often a person experiences problems with sleep. Again, it is worth considering individual characteristics. Some individuals are contraindicated to go to bed with a feeling of hunger. This category includes people suffering from ulcers and gastritis.

What can you eat at night

An omelette made with low-calorie milk from egg whites with spinach or broccoli is suitable for a nightly reception. Do not fry the scrambled eggs, the yolks are too high in calories. To add nutritional value and, accordingly, calories, eat half a banana, a boiled potato, a slice of beets, a third of a carrot.

People with a healthy stomach can use boiled beans and that's it. legumes, apples baked with peel, boiled chicken breast, shrimps. Without any prohibitions, consume seasonal or frozen berries, low-fat kefir.

What vegetables can you eat at night

1. Celery is a negative calorie vegetable. It occupies a leading position among the products that can be taken at night. Celery contributes to the destruction more calories than those contained in it.
2. Suitable for evening reception boiled carrots and beets. You can make a salad by taking half of each fruit. The dish is seasoned with vinegar or low-fat sour cream.
3. White cabbage, broccoli are suitable for the reception. The listed vegetables are best added to a protein omelette that is not cooked in oil. You can crumble 1/3 of a potato or a handful of boiled beans into a salad.

1. Fruits are considered the main components of the human diet. And it doesn’t matter if we are talking about meals at night or an everyday meal. Fruits of this type do not adversely affect body weight, therefore, they are indicated for admission 2-3 hours before bedtime.
2. The main place is occupied by apples. They quickly satisfy the raging feeling of hunger, but provoke an increased production of gastric juice. Therefore, an apple can be eaten an hour or two after dinner. In addition, the fruits are widely used in diet food because it speeds up weight loss.
3. Particular attention is paid to citrus fruits. They excite the nervous system, so they should not be eaten immediately before going to bed. Make sure that the night meal falls on the period of 2 hours before going to bed. Preference is given to grapefruits, pomelo, oranges, tangerines.
4. If you really want to have a snack, eat 1 kiwi or half a handful of grapes. 1/3-1/2 banana will also work. Figs do not belong to the category of fruits, this is an inflorescence, but 2-3 pieces will not harm the figure.
5. Nectarines, peaches, quince, pears, plums and cherry plums are also suitable for a night meal. The main thing is to know the measure in everything. You should not type a whole plate, limit yourself to a few things.
6. All of these fruits will help you satisfy your sudden hunger and keep you feeling full until the next meal. At the same time, you will wake up in the morning not with a heaviness in your stomach.

What dairy products can you eat at night

1. The leading position is given to low-fat kefir. When drinking a drink before bedtime, intestinal motility normalizes. Dairy products have a laxative property, so you cleanse the body of toxins.
2. Made from milk natural yogurt thick or liquid. Give preference to Bio Max, Danone, Activia. The main thing is that the percentage of fat content does not exceed 1%.
3. There are special milkshakes with lactobacilli aimed at losing weight. Skimmed milk is also suitable for taking at night.
4. In order not to harm your health, heat consumed foods until room temperature. Drink in small sips, if possible through a straw.

What not to eat at night

1. caffeinated products. Many people know the special effect of a substance on the body. Drinking coffee or an energy drink before bed will keep you awake. It is worth refraining from taking tea before bedtime, especially green tea. Hot drinks can be consumed 2 hours before rest.
2. Sweet products. If you are trying to keep your figure in good shape, you should completely refrain from sweets, not only before bedtime. First of all, chocolate is the main enemy in the list of foods prohibited at night. It will provide you with insomnia and greatly invigorate the body. In addition, chocolate at times increases appetite after digestion.
3. Fatty food. By themselves, such products, regardless of the time of day, carry potential harm to the body. Eating such food before going to bed, you doom yourself to development chronic pathologies and building extra pounds. Fatty foods slow down metabolism, so even dietary and healthy meals in this case, only harm the person.
4. Spicy dishes. Spicy food significantly increases appetite. The process produces gastric juice. Having had a hearty supper spicy dish soon you will want to eat again. Such food, in addition to feeling hungry, causes heartburn, flatulence and bloating.
5. Beans and cereals. Invaluable benefits for the body are cereals and legumes. Products are prohibited to use before bedtime in the presence of any ailments or contraindications. Beans and cereals are rich in fiber, the substance is not fully digested, so colic, gastrointestinal upset and flatulence often occur. Cereals are especially contraindicated for eating at night, as they are rich in carbohydrates.

Food not only satisfies the physical needs of a person, but also gives vigor to the body, restores spent energy. It is known that deliciously prepared dishes improve mood. For this reason, it can be argued for sure that food affects the psycho-emotional background.

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