What can you eat at night while losing weight. What can you eat in the evening so as not to get better? Actually losing weight! The Scientific Reason Why You Shouldn't Eat at Night

Illiterate nutrition before bedtime is the first enemy of harmony and a threat to health. But it is difficult to fall asleep when hungry, so a light snack is necessary, especially since there are sleep-improving foods that you can use to sleep well even after eating.

Doctors constantly say that eating before bed bad habit. There are explanations for this:

1. At night, digestive processes proceed at a slower pace. If you overeat before going to bed, then you should know that a heavy snack before bed is extra pounds. There is no benefit in it - the sleeping organism will not have time to digest food, and it will turn into adipose tissue.
2. Consumption of high-calorie food, despite the late evening, provokes the launch of putrefactive processes as a result of their interaction with gastric juice. The products of these processes are toxins. Once in the blood, they cause various chronic diseases. This negatively affects the condition of the skin, hair, nails, and even after sleeping with an overloaded stomach, a person does not feel the best way.

And if this happened, then what to do if there were far from the best products for sleep on the table, and besides, they overate them at night? Heaviness in the stomach, discomfort will not let you fall asleep, in order to improve your well-being, you must use one of the following methods:

1. Go for a walk instead of going to bed. Having eaten too much, being in the air is useful. This will help stimulate digestion and the body will return to normal faster.
2. Pour a glass of mineral water in which there is no gas, and add a few drops of lemon juice there. This technique will improve digestion, and you will feel how heaviness goes away. The main thing is that it is useful to do this after sleep.
3. Try half an hour after the feast to chew the seeds of coriander, anise or cumin and drink water. In this way, overeating will be easier to bear.
4. Take some enzymatic medicinal product, and if there is nothing at home, then drink a glass of mint decoction.

What can you eat before bed?

Completely refusing to eat in the evening and only drinking water instead of eating is a bad decision, although a losing weight person most often does this. The feeling of hunger, like overeating, causes discomfort and does not contribute to good sleep. You need to have dinner, the only question is how many hours before bedtime you can eat and what to eat before bedtime so as not to suffer after a late dinner.

You need to eat the last time 2-3 hours before you go for a night's rest. Products for good sleep should be light and healthy. In order not to starve and lose weight, you can allow yourself a light snack before bed. To do this, you need to choose foods with a negative calorie content, such a meal helps to burn more calories than the food eaten contains.

Foods and their effect on sleep

Name	Product benefits	Notes
Apples with peel	The fibers in the fruits lower cholesterol, have a beneficial effect on the work of housing and communal services.	You can not snack on apples if there are problems with the stomach - the fruit eaten at night increases gas formation.
Citrus	Each grapefruit, orange, tangerine contains about 40 kcal. This is what you can eat before going to bed, but do not eat up completely, but allow yourself a few slices.	Do not eat citrus fruits if you have acute gastritis or other stomach problems. A small spoonful of honey added to grapefruit juice will improve the taste.
Bananas	Helps to fall asleep due to the presence of an amino acid such as tryptophan, which produces the hormone of joy - serotonin. There will be no harm if you eat a little.	You can not eat bananas with high blood sugar. When you feel hungry at night, take something else.
Celery	There are about 10 calories in one root. Fresh juice or celery salad allowed as a snack will not harm a restful sleep.	Pregnant and lactating mothers are contraindicated. It's not something you can eat when a person has varicose veins, a stomach disorder.
flounder fish	The meat is low-calorie, with a balanced amino acid composition, rich in vitamins and minerals.
Kefir	This milk product contains a lot of calcium, well absorbed in the dark. Works relaxing.	Can't drink in in large numbers, even if you really wanted to, when the acidity of the stomach is increased.
beetroot salad	High content of betaine, which can burn fat, curcumin, pectin.	Not recommended for kidney disease acute inflammation GIT.
Milk	It is useful to drink warm milk with honey before going to bed so that you no longer want to eat. It contains substances that promote sleep.	A spoonful of honey before bed acts as a sleeping pill.
Oatmeal	Rich in silicon, phosphorus.	What porridge cannot be eaten is sweet.

Knowing that eating before bedtime is harmful, sometimes you just want to drink a cup of cocoa. Desire is not to be resisted. A drink containing flavanols can prevent obesity during sleep, which is important when losing weight. How many calories are burned is also affected by the quality of cocoa. Sweet, instant drinks will only do harm.

To lose weight, it is useful to drink water before dinner. Water before bed will allow you to eat smaller portions.

What can not be eaten before bed?

There is a list of what absolutely can not be eaten at night.

• salty;
• sweet;
• flour;
• fatty.

If you do not eat such foods before bedtime, then it is possible fast weight loss subject to a diet consisting of foods that are on the list of what you can eat and not get better. If during the day a woman ate everything that was in the refrigerator, without delving into how many calories there are, then it doesn’t matter whether she ate fatty or sweet at night.

What to do so that the child does not wake up to eat at night?

For many mothers, the actual problem is how to wean a child from feeding at night. Until the age of 6 months, this should not be done, and then, when feeding at night is no longer the norm, but bad habit will have to take action.
Before weaning a child to eat at night, you should watch him. If during the day he eats fully, gains weight, is healthy, but wakes up at equal time intervals at night, then it's time to think about how to wean the child from this:

1. Feed your baby during the day at the set time, but increase portions.
2. Adjust the temperature in the nursery to 18-200. Humidify the air.
3. Tire your baby with a long walk in the air, outdoor games, bathe before going to bed.
4. Do not feed him if he woke up at night. There is no need to give substitutes - juice or compote, they are sweet, and it is not a fact that children will not want to feast on them every night instead of milk. Let the milk first be replaced by water, which is better for the digestive tract, and it won’t cause a special desire to wake up at night to take it.

9 reasons why you want to sleep after drinking alcohol

Many are interested in why, when you drink, you want to sleep. The fact is that the brain of a drunk person experiences oxygen deficiency, metabolic processes in his body decrease, and what comes after that cannot be called a full-fledged sleep, rather it looks like a loss of consciousness. There are 10 causes of sleepiness:

1. Destruction of the erythrocyte membrane by alcohol. The shell that covers each red blood cell does not allow them to stick together. When the shell is destroyed, the red blood cells cannot exist normally, they begin to stick together, forming blood clots. As a result of oxygen deficiency in the brain and body tissues, there are signs of hypoxia after alcohol.
2. Inactivity of a part of the brain, lethargy, which is a consequence of the blockage of small vessels by the formed clots.
3. The inability of a weakened body to maintain consciousness.
4. Inhibition of the metabolic process in the brain due to lack of glucose and oxygen.
5. The inability of the capillaries to pass agglutinated red blood cells, which leads to oxygen starvation of certain sections of the cerebral tissue.
6. Disabling the energy-consuming mode of wakefulness under the influence of alcohol. Occurs due to the fact that a certain number of neurons die without oxygen. A lot of energy is spent on maintaining the viability of the remaining ones, as a result, a person is overcome by sleep.
7. Increasing brain fluid to flush out decaying dead neurons.
8. A sharp change in the level of metabolism. Due to the expansion of blood vessels due to the fact that you drank wine or other alcohol before bed and increased blood flow, neurons receive a large amount of oxygen and glucose. Soon the opposite process begins: blood flow decreases as a result of vasospasm, oxygen starvation sets in.
9. Large expenditure of energy for the removal of toxins. The body weakens and a person wants to sleep after alcohol.

All this happens to the body not only after strong drinks, but also after beer. But there is another reason why many people want to sleep from beer - the presence of hops in this drink, which has a sedative effect.
When asked if it is possible to eat before going to bed, experts give a positive answer, but remember - dinner is not the main meal of the day, you do not need to eat a lot.

List of used literature:

• Levin Ya. I., Kovrov G. V. Some modern approaches to the treatment of insomnia // The attending physician. - 2003. - No. 4.
• Kotova O. V., Ryabokon I. V. Modern aspects of insomnia therapy // Attending physician. - 2013. - No. 5.
• T. I. Ivanova, Z. A. Kirillova, L. Ya. Rabichev. Insomnia (treatment and prevention). - M.: Medgiz, 1960.

Healthy and deep sleep is an important factor in the life of the human body. It is believed that for a good rest, recuperation and a vigorous state during the day, a person needs to sleep 7-8 hours.

But sleep disturbances often accompany a person with insomnia and as a result of this, irritability and nervousness appear, lack of efficiency due to lethargy in the body, unwillingness to move ... How to avoid this ...

Contrary to the prevailing opinion in society that it is better not to eat after six hours, Taiwanese scientists, based on the experiments, came to the conclusion that there are products that help to fall asleep. These include some foods, nuts and fruits that contain tryptophan.

The study group included people suffering from insomnia. During the observation of the subjects, they were asked to eat two kiwis an hour before bedtime. The results surprised the scientists, as the participants fell asleep 35% earlier than usual. Their sleep was much calmer, deeper and stronger, and they slept 15% more than usual. These studies have been confirmed repeatedly by eating other foods containing tryptophan.

Tryptophan is an amino acid that is vital for the human body, but we get it only from foods rich in proteins (proteins) of both plant and animal origin. Tryptophan is the biological precursor of serotonin from which melatonin can be synthesized.

Due to the lack of this amino acid in the body, a feeling of anxiety, a sharp change in mood, headaches and neuroses can develop, chronic fatigue increased irritability and aggressiveness. All of these symptoms invariably lead to poor sleep or insomnia.

What can you eat before bed?

There is a fairly wide range of animal products and plant origin containing tryptophan. But it is important to choose from among them such products that would not create a load on the body before going to bed. They should be quickly digestible, easily digestible, which contribute to the production of the hormones serotonin and melatonin, which are necessary for a healthy and sound sleep.

Based on scientific research, nutritionists recommend a number of foods to help you fall asleep faster. So what foods help you sleep?

Warm milk. I read somewhere that Americans and British people like to drink a glass of warm milk before going to bed, and apparently not by chance, since milk contains tryptophan, which immediately relieves all alarming symptoms. Remember babies, when they cry and their anxieties are incomprehensible, as soon as they suck on warm breast milk, immediately calm down, except in situations related to health.

And milk also contains calcium, which is necessary for the absorption of this amino acid by the body (meaning tryptophan). Those who are lactose intolerant can replace warm milk with yogurt or kefir.

Honey who recommends us ethnoscience and we sometimes take it diluted with warm water. You can also dissolve a spoonful of honey in warm milk.

Baked potato. Although nutritionists say that you should not eat before bed, a slice of a baked potato will not harm the body. Potatoes containing carbohydrates promote the production of insulin. And insulin activates the synthesis of proteins in the tissues of the body, which consume amino acids dissolved in the blood. Amino acids that compete with tryptophan rush to protein synthesis, thereby increasing the concentration of tryptophan in the blood. The blood immediately delivers it to the brain.

Such a complex chain of reactions is “twisted” in the body by a piece of potato, thereby increasing the amount of tryptophan in the blood. To enhance the effect, potatoes can be eaten with warm milk.

Chamomile tea. Nowadays, there is no particular problem to buy dry chamomile in a pharmacy, from which you can make healing tea at home, useful for both body and health, but also for the soul. Chamomile tea restores peace of mind, improves a person's well-being, gently soothes nervous system allowing you to relax. And all these properties improve a person's sleep, as tantrums and neuroses go away.

Simultaneously with the restoration of sleep, drinking chamomile tea, you will get rid of various intestinal disorders, because chamomile also has anti-inflammatory and analgesic properties. Tea will be useful for the liver and kidneys, gall and bladder.

Dried apricots, dates, raisins, prunes. These dried fruits in small quantities can be eaten before bedtime, not only to quickly fall asleep and sleep soundly, but also as a snack. When you have already had dinner, but before going to bed, the stomach begins to ask for food. And you don't want to sleep on an empty stomach. Raisins contain - 54 mg of tryptophan, prunes - 69, dates -75, dried apricots - 150. Dried fruits are quite high in calories, who monitors the calorie content of food, you can limit yourself to 20-30 g of dried fruits.

Slice of whole grain or rye bread contain about 100 mg of tryptophan in 100 g. I like to eat a piece of bread with warm milk before going to bed. Grain bread contains carbohydrates that promote insulin production. Here, the same chain of reactions can be traced as when eating potatoes. Ultimately, the blood carries tryptophan to the brain, where serotonin and melatonin are synthesized from it.

Fruits and berries: apricots, oranges, pomegranate, grapefruit, lemon, peaches, cherries, strawberries, raspberries, tangerines, plums, grapes, cranberries, persimmons, apples, pears, pineapples - all contain the amino acid tryptophan. Fruits and berries are not only tasty and healthy, but also do not affect the figure.

bananas in their ripe fruits contain up to 54 mg (per 100 g) of tryptophan, which is converted into serotonin in the body. Daily consumption of bananas can normalize and calm the nervous system, making it easy to cope with irritability.

But after all, in addition to the necessary amino acid for sleep, a banana contains a lot of healing substances that contribute to the healing of the body. For example, potassium and magnesium, which are muscle relaxants. These two elements improve the work of the heart, increase its muscle contractions. And at the same time, they cope with muscle pain, malaise and weakness go away if you eat 2 bananas a day. Read more about bananas.

Due to the fact that bananas contain a lot of carbohydrates, they should not be eaten in large quantities before bedtime. There may be heaviness in the stomach. Bananas should be eaten about 2 hours before bedtime.

Cherry. One of the few berries that contains melatonin, a substance that regulates the body's internal clock. A very healthy berry for the heart, it has a very high content of potassium (256 mg) and magnesium. It is also useful as a dietary product, because it contains only 50 calories per 100 g.

Apples. Apples are especially useful for a snack before bedtime. They perfectly satisfy hunger, contributing to the formation of gastric juice, are quickly digested and absorbed by the body. But for quick falling asleep, they are less useful compared to bananas, because the tryptophan content in them is very small, only 12 mg.

Citrus. In citrus fruits, the content of tryptophan is slightly higher compared to apples - up to 30 mg. But snacking on citrus fruits before going to bed, you will not only enjoy delicious fruits and satisfy your hunger, but also replenish your body with vitamins, which will add morning energy to you.

What else can you eat in the evening?

Turkey. From meat products, you can eat a piece of turkey or rabbit, they also contain tryptophan (up to 330 mg), which is much more than in veal and lamb meat. And rabbit and turkey meat is less heavy on the stomach.

It is advisable to eat meat with a piece of whole grain or rye bread. Above in the article it is written how carbohydrates start a chain of reactions that allow tryptophan to get to the brain faster. If you decide to eat meat, then do it in advance, 1.5-2 hours before bedtime.

A fish. From fish, horse mackerel and herring are suitable, which contains 250 mg of tryptophan, cod and pollock, carp, halibut, pike perch, mackerel and perch, and squid from seafood.

Cereals. Of the cereals, oatmeal, buckwheat, millet, pearl barley, barley groats, boiled rice are suitable for a snack. Especially useful oatmeal, because it already contains melatonin in its composition, for a greater effect, add a spoonful of honey, which will bring you peace of mind and fast falling asleep.

You can also add some flax seeds to cereals, which help relieve stress and improve mood, or add almonds, rich in tryptophan and magnesium.

Vegetables, including legumes: beets, celery, beans, soybeans, lentils are rich in protein and tryptophan content, which accelerates the onset of sleep, reduces the number of night awakenings. helps you sleep well.

The article does not list all products that help sleep. Therefore, in the comments you can add what you can eat before bed.

And the fact that many foods induce sleep, you have probably observed yourself. It is not uncommon for a person to feel more sleepy after eating, especially when the food contained a large amount of carbohydrates. And I would like to add that all products containing tryptophan have a noticeable effect on sleep disorders that are not burdened by chronic diseases.

And further. Suggesting foods to eat before bed we are talking about a light snack, and not about eating until you are full.

Be healthy!

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Some foods help you sleep better, while others, on the contrary, provoke insomnia and do not contribute to relaxation at all.

5 Best Sleep Products

1. Bananas. Firstly, bananas satisfy your appetite better than other fruits. Despite the fact that they are quite high-calorie, it is still better to eat a banana before bed than a sandwich. Secondly, bananas contain magnesium and potassium, which contribute to the rapid recovery of muscles. And thirdly, bananas stabilize serotonin and melanin, helping the brain to relax completely.
2. Oatmeal. This very morning meal is also one of the sleep-promoting foods. All thanks to the trace elements in the composition, which have a beneficial effect on the excited nervous system. If banana slices are added to the porridge, the effect will be even stronger.
3. Boiled egg. If you wake up at night from hunger, make it a habit to eat in the evening boiled egg. Eggs contain a lot of protein, they saturate well, so you don’t have to run to the refrigerator at night. If you're looking for the perfect bedtime foods, eggs are the way to go.
4. Almond. Magnesium in the composition of almonds helps to fall asleep faster, and also gives a feeling of satiety. In addition, almonds contain healthy fats- as a bonus.
5. Tuna. Another protein snack that will help you sleep soundly all night and get rid of extra calories. Eat it with a slice of whole grain bread and a fresh cucumber.

In addition to a full meal, some drinks are very good for sleep - first of all, herbal teas. If you suffer from insomnia, brew chamomile tea or oregano tea every night. Suitable and not strong green tea with mint.

5 worst foods before bed

1. Fatty dairy products. From childhood, we were taught to drink kefir or warm milk before going to bed. Warm milk with honey does have a calming effect, but such a “sleeping pill” is not suitable for all adults. Many dairy products before bed are not the best solution, as they are not always well digested and can cause stomach heaviness. If you want something light and milky, eat natural yogurt. But fatty cheeses are better to be put aside.
2. Also, do not eat fried and spicy food at night. All this can cause heartburn and other troubles with the gastrointestinal tract, which definitely do not contribute to sound and healthy sleep.
3. Watermelons and melons. You don't want to run to the toilet all night, do you? Leave the watermelon or melon in the morning.
4. Alcohol. Yes, wine will help you relax and fall asleep quickly. But it is unlikely that the dream will be strong and calm. Plus, you might have a hangover in the morning. Therefore, at dinner it is better to limit yourself to one glass.
5. One of the worst sleep products is caffeine. It is not hard to guess that an evening cup of coffee can deprive you of sleep for several hours. Also, don't drink in the evening.

The postulate that you can’t eat after six is ​​a fossil of our time. A myth that is worth destroying in your mind once and for all. Scientists have proven a long time ago: a balanced diet before bedtime, like breakfast, has a positive effect on our well-being, health and, of course, physique. Nutritionists recommend eating protein and fiber in the afternoon, which contribute to the restoration of muscle tissue and the normal functioning of the gastrointestinal tract, and also, if you play sports, the formation of a beautiful relief and acceleration of metabolism.

When you have a normal metabolism and there are no (or at least a minimum) toxins and toxins in your body, nothing will spoil your figure, and there will simply be nothing to form overweight from. I profess and preach this rule, which is firmly rooted in my lifestyle: always dine and only go together with products. My last meal takes place 2 hours before bedtime - with my completely frantic and irregular working day, this is the best option in order to balance between the needs of my stomach and figure.

So, what to eat at night to lose weight? Or at least not get better! Foods for weight loss that are in my diet:

Yogurt or Kefir

Natural yoghurt prepared at home is a “night” product that is absolutely harmless to the figure. You can safely eat it at night and not worry about extra pounds! Packed with protein, yogurt restores and strengthens muscles, especially after a workout. This was also written in a report in the scientific publication of the American Journal of Physiology: eating proteins before bedtime stimulates protein synthesis at night and helps to “grow” beautiful and, most importantly, strong muscles. In addition, lean protein is the key to weight loss, since during its processing, the body spends a significant part of the calories, which means it burns fat and “slims”.

Before going to bed, I boldly eat not only yogurt, but I can also drink a glass of refreshing kefir (with herbs, for example). Kefir is another weight loss product that you can eat at night. Kefir is the key to the health of your intestines and the source of the “right” bacteria that contribute to it. This fermented dairy product is rich in probiotics that counteract gas formation, as well as tryptophan, an alpha-amino acid that promotes sound sleep and fat burning.

Bird

To lose weight, at night you can eat not only liquid food, but also meat! Poultry, turkey or chicken, is the best way to saturate the body with light and thus the “correct” dietary protein, thanks to which you can lose weight. Turkey meat (in reasonable quantities, of course), steamed or grilled, like kefir, contains tryptophan, which affects the quality of sleep, and the pure and easily digestible protein in this meat will restore and “build” an impeccable muscle relief. How to eat turkey at night? Mmm, delicious and easy: boil, grill or steam turkey fillets, cool, cut into slices, put on crispy whole grain bread, add greens and eat with appetite! The fiber in the greens and breads will aid digestion, and the B vitamins will help absorb the tryptophan.

Cottage cheese

Instead of breakfast, I eat cottage cheese in the afternoon - for dinner or even a late dinner. This is very useful product for weight loss and evening diet. Cottage cheese is rich in casein, a “slow” protein that saturates the body for a long time, helps burn fat and effectively restore muscles while you sleep. In addition, cottage cheese contains the same tryptophan, which promotes good sleep and fast falling asleep.

Greens and green vegetables

If I come home late and realize that I have less than 2 hours before sleep, I ... no, I don’t skip dinner, but I just cook myself a salad of green vegetables and herbs with the addition of 50-100 g of cottage cheese or young cheese. A salad of cucumbers, spinach, cabbage, peppers, parsley, cilantro, arugula and other “greens” contains few calories, but a lot of fiber and a whole arsenal of vitamins! The protein part of the salad will make it more satisfying and satisfy your appetite + all the above bonuses for the protein figure as such. In addition, greens are rich in antioxidants, and they are known to be responsible for our youth and beauty. By the way, the fiber in vegetables contributes to long-term saturation and normalization of the digestive tract, as well as a good bowel cleansing! =) You will eat a lot of greens, you will have healthy, radiant skin without acne and.

Whole grain bread

Products from whole grain- an indispensable source of a whole complex of vitamins and elements, as well as the right "long" carbohydrates, oh yes, and fiber too. Latest Research found that those who included whole grains in their diet lost weight faster in the abdominal region than the group that ate polished cereals. For an evening snack or as an addition to the protein part of dinner, I choose my favorite whole grain breads made from buckwheat, wheat, rice or corn. Delicious, easy and promotes fat burning! How? Whole grains contain magnesium, a mineral that regulates metabolism and contributes to the normalization of fat levels in the body.

rennet cheese

Georgian or Bulgarian feta cheese, suluguni, roquefort, German or Greek feta, mozzarella, Adyghe or its varieties with herbs - these are all foods rich in the right protein, which I, in a moderate amount of no more than 100 g, boldly eat before bedtime. Especially after a good workout! Rich in protein, amino acids like tryptophan and, of course, fats, these cheeses are a complete and already balanced product for a separate meal. You can add fiber to it in the form of vegetable salad or bread rolls and your dinner will be the most correct, healthy and “weight loss”. BUT! Remember that 100 g of rennet cheese can contain about 300 kcal: it must be consumed in portions. Check the calorie content of a particular type of cheese on the label or on relevant resources on the Internet.

apples and bananas

Yes, they say a banana is a real evil, solid starch and sugar. BUT! If you haven’t had dinner, and it’s already late for a global meal + you want to sleep well without a “grunting” stomach, a banana is what you need for your evening meal. Why should you include it in weight loss products? Yes, if only because the banana still contains tryptophan, which normalizes sleep, and fiber, which saturates the body. One banana contains approximately 100 calories. This sweet and useful fruit will satisfy your craving for forbidden sugar and products containing it. Try making banana-based smoothies or just freeze it for a bit and then churn it with a blender for some really delicious ice cream!

Contrary to many disagreements, the answer to the question of whether it is possible to eat at night, to a greater extent, finds supporters who make a positive decision. In fact, there are foods that will not harm your body if you eat them after the "standard" six hours. We will tell you in more detail what you can eat at night, how late snacks affect the body.

Night watcher

It often happens that dinner is left far behind, the time is late, but you don’t feel like sleeping at all, and the treacherous rumbling in your stomach does not allow you to relax. Then the night trips to the refrigerator begin. The question arises in your head about what you can eat at night?

A late dinner just makes us double up: on the one hand, scaring us with the possibility of gaining excess weight, and on the other - hungry insomnia. How to find a compromise solution in such a situation? It's quite real. You just need to know some rules for late eating, as well as a possible diet that will not harm our body. Consider the options that are considered the most beneficial for our body, which foods can be included in the late dinner diet.

Blood sugar control

In order to wake up cheerful and healthy in the morning, it is important to correctly compose your late menu. Great importance has what you ate before going to bed. Everyone should know what to eat at night. Studies show that what you eat for dinner affects the state of the body after breakfast the next day. Scientists have found that those who consumed foods with a low glycemic index at night, in the morning the next day after breakfast, better control their blood glucose levels. Such control is important not only for those who suffer diabetes, but also for everyone who wants to accelerate weight loss, and in general for the body of any person. To make it easier to manage blood sugar in the morning, it is better to eat carbohydrate foods that have a low glycemic index for dinner, for example, potatoes, legumes, lean meats, chicken breast with greens, beef, salmon.

Not every carb turns into fat

Sport greatly affects the processing, assimilation of food. At physical activity the body sends the necessary nutrients in order to restore the expended energy, the muscles consume more carbohydrates during work. It doesn't depend on the time of day. Many, even playing sports, are afraid to consume carbohydrates at night, worrying that they, even despite training, will turn into fat.

It is not necessary, especially after intense training, to refuse dinner. It can even eliminate the positive result of the classes. After loads for 45 minutes, nutrients go to recuperate and strengthen muscle mass. From this it follows that in no case should you refuse carbohydrates, eat them, even if it's too late. What can you eat at night in such cases? Energy reserves will restore and prepare the muscles for the next workout carbohydrates - these are potatoes, bananas, grains, legumes.

Protein works at night

There is a myth that one should not eat before bedtime, because the body sleeps and does not digest food, that everything eaten turns into a fatty layer, since energy is not consumed. This complete stupidity does not correspond to reality. During sleep, our body works, the lungs do not stop performing gas exchange functions, the heart pumps blood, and the stomach processes the contents. If dinner is planned wisely, then muscle mass grows at night. Knowledgeable bodybuilders for muscle growth eat protein-rich foods before bed: cheese, milk, yogurt, protein supplements. Research activities have already proven this to be beneficial. In 2012, their results showed that eating protein at night promotes muscle recovery and growth during post-workout sleep. To recover from a strenuous exercise, eat a serving of yogurt or a casein supplement at night.

Low fat dairy products

The question of what you can eat at night is completely solved if you include easily digestible foods that normalize the functioning of the gastrointestinal tract before going to bed at a late dinner. Fermented milk products with a minimum percentage of fat content will bring and provide the intestines with lactobacilli (beneficial microorganisms) of great benefit. You can drink kefir at night or eat low-fat cottage cheese, yogurt, fermented baked milk or yogurt. In addition, dairy products are rich in calcium, and this is the key to the health and strength of your bones.

Is it possible to have milk at night

Many people who lose weight have a negative attitude towards drinking milk at night. They are supporters of the point of view that milk helps to gain weight. This can be considered true if you constantly drink a liter of fatty, close to cream drink before going to bed. In such cases, the result will be unimportant: an excess of calories can be harmful. But if you take an unbiased approach to the question of whether it is possible to drink milk at night, and consider it from a different angle? One glass of warm low-fat milk at night will bring much more benefits than a glass of sweet tea with a cookie or a sandwich.

Many are interested in how milk affects sleep. And here disagreements arise. Everyone knows the recipe - a glass of warm milk with a spoonful of honey perfectly promotes falling asleep. Tryptophan in the drink reduces stress, sleep becomes stronger, calmer. Many in this way solve the problem with insomnia. But there are exceptions. In some people, milk or honey has a diuretic effect, and healthy sleep is disturbed by frequent trips to the toilet. So everything is individual in this case.

To the question of whether it is worth drinking milk at night, everyone must answer for himself, based on his own feelings. In principle, there is no harm from it if the fat content of the product is low. Many argue about the content of lactose and its intolerance in adults. Some scholars argue that this is not entirely true. Each body reacts differently to lactose. Unpleasant sensations can cause milk in persons with low acidity of the stomach. So you should listen to your own reactions and draw conclusions.

Is it possible to have tea at night

The healing properties of green tea are very extensive. It saturates the body with nutrients and improves metabolic processes. Perhaps for this reason, many drink it not only during the day, but also before bedtime. For this reason, some complain of insomnia. Not surprisingly, green tea is high in caffeine. This substance is able to give the body energy and vigor. Many nutritionists do not recommend drinking green tea at night. But all people are individual, for some individuals caffeine does not cause insomnia. Therefore, if you do not notice negative consequences for yourself, then a cup of green tea in the late evening is quite acceptable.

The best option would be herbal tea - mint or chamomile. He relaxes, calms, strengthens immune system and also protect against certain diseases. The main thing is that herbal tea does not contain a single drop of caffeine, it contains only vitamins and beneficial antioxidants.

As for black tea, it does not contain caffeine. A cup of this drink won't hurt you. For benefit, you can add a spoonful of honey or a little lemon juice to it.

Boiled and stewed vegetables. Chicken breast

Heat treatment of food of plant origin provides easy absorption of fiber by the body, and the functioning depends on this. digestive system. Stewed or steamed vegetables can serve as an excellent side dish for light meat dishes that you decide to eat in the evening. Useful cooking vegetables is considered in a slow cooker or double boiler without adding any oil or fat.

For those who are wondering if it is possible to eat apples at night, it is worth saying that fresh apples contain a lot of fiber that is poorly digested, which causes colitis and flatulence. There may be pain, swelling of the abdomen. Even one apple eaten at night can disrupt your sleep. Before use, you need to at least clean it. You can eat baked apples at night.

Excellent dietary product is the loin of the chicken (breast). It contains vitamins A, B, E, minerals, protein, which will not harm your body in any way if you eat breast late in the evening. There are no carbohydrates here, it is appreciated by those who are worried about their figure.

fish paradise

Can you eat fish at night? This product is considered a storehouse of vitamins and useful substances. Fish contains iodine, which is necessary for the functioning of the thyroid gland, phosphorus - a participant in the process of bone tissue formation, as well as amino acids. Fish dishes can lower blood cholesterol, while often containing a small percentage of fat, and this plays an important role if such food is consumed at night. For a late dinner, low-fat varieties of fish are suitable: cod, pike, hake, pollock, pollack.

Seafood is high in protein, which, in turn, allows you to quickly saturate the body. Therefore, you can feast on seafood without fear for your figure, if a nighttime appetite suddenly wakes up.

What else can you eat at night

Is it possible to eat at night not just healthy food, but also something special, delicious? We offer several such dishes that will not harm your body if you eat them before bed.

Berries and cream. A hearty and simple dessert. Beat Greek yogurt, add a quarter cup of raspberries, blackberries.

Protein Dessert. Protein shake creamy consistency is very tasty and healthy. The taste can be anything - vanilla, chocolate, fruit.

Dark chocolate. You can eat a few small pieces of real 70% chocolate, not to be confused with sweet store-bought chocolates. Please note that this product contains caffeine.

Pistachios in shell. Great late dinner. The absorption process is delayed, as they need to be cleaned. The body will be satiated faster, while receiving a lot of useful substances.

Pumpkin seeds. Roasted seeds can be consumed at night. They contain magnesium, which is an excellent relaxant.