Trying to eat healthy foods has become a mystery for most people in nowadays. If you’re starving right before bed, but because of your diet, many of you are going to bed hungry, which could actually hurt your weight-loss efforts. If you are hungry it means an unrestful sleep and a likelihood that you’ll wake up so starving.
As the sleeping is an essential key to slimming down according to the researchers, sleeping five or fewer hours a night increases your chances of gaining weight! It’s better to go to bed on a satisfied stomach and get a good night’s rest, however choosing the proper food is of great importance.
Here, we are offering you favorite bedtime foods that will help you fall asleep faster and in addition, they will build lean protein, or keep you satisfied all night and avoid morning hunger spasms.
- GREEK YOGURT
Greek yogurt is at the top of all yogurts, as it contains high protein and low sugar. The protein is filling you and helps you build lean muscle while you sleep. According to the study published in the American Journal of Physiology, the eating protein right before you sleep stimulates overnight protein synthesis and repairs and helps muscle growth.
Cherries are one of the most satisfying post-dinner sweets, so they can help you get better sleep. Cherries contains melatonin, the hormone that regulates sleep, so take a glass of tart cherry juice before bed is a good solution, according to a study published in the Journal of Medicinal Food. In addition, cherries are packed with antioxidants, which can also help fight inflammation.
- PEANUT BUTTER ON WHOLE GRAIN BREAD
Peanut butter toast is a filling snack any time of day. It contains tryptophan, an amino acid that helps you sleep well, and the B vitamins (from the whole grain bread) will help you to absorb it. In addition, peanut butter is one of our 40 Best Fat Burning Foods as it contains a plant-based protein. It also helps you build muscle, and keep you full and blast belly fat.
- PROTEIN SHAKE
Recovering with a protein shake after the gym in the evening can help you build muscle while you are sleeping. Researchers suggest eating protein before bed, as it helps your muscles better utilize the amino acids for protein synthesis.
- COTTAGE CHEESE
Among the perfect bedtime snacks is listed cottage cheese, as it is rich in casein protein, a slow-releasing protein that keeps you full overnight. It also contains the sleep-inducing tryptophan to help you fall asleep.
As the turkey contains tryptophan it makes you sleepy, so it is a perfect pre-bed snack, especially because the protein will help you build muscle overnight. Taking a couple slices of whole wheat bread or crackers will keep you satisfied all night, and the B vitamins will help your body to absorb the tryptophan.
One of the compounds of bananas is exactly tryptophan, which is good for sleeping. The amino acid will help you sleeping quicker, and the fiber will keep you satisfied. Using freezing banana (unpeeled) to create a tasty ice cream is a treat.
- CHOCOLATE MILK
Chocolate milk is an ideal weight-loss beverage. The calcium in chocolate milk can help you melt belly fat according to researchers in Nebraska, who found that people who consumed 1,000 mg more of calcium lost 18 pounds of flab
Researchers suggest that low-fat chocolate milk is a good beverage to help you recover after a sweat season.
Most of the researchers pointed to the relationship between your gut bacteria and the weight. Kefir, a fermented milk product, is full of probiotics and keeps your gut bacteria happy and de-bloats your stomach. Because it is a dairy product, it also has tryptophan, which helps you fall asleep and slimming calcium.
Almonds is a perfect solution if you’re craving something salty. Only 5 grams of protein a serving, will help you repair muscle overnight, and the fiber will keep you satisfied.
In addition, almonds are a fat-burning superfood, which confirms a study where the overweight adults who ate ¼ cup of almonds for 6 months had a 62 percent reduction in weight.
- HIGH FIBER CEREAL
The real choice to end your day is with a bowl of cereal. Carbs are the compound that is good for sleep, and fiber-rich whole grain cereals will keep you full. Combine a cup of low-fat milk for the extra dose of calcium, tryptophan and vitamin D.
- STRING CHEESE
The string cheese is processed, however, it is a low-calorie satisfying snack. One serving contains a combination of fat and protein and only around 80 calories. In addition, it contains a decent dose of tryptophan (e.g. part-skim mozzarella has more than 600 mg of the drowsy-inducing amino acid).