Many diet plans focus on eating at a certain period of the day, such as eating certain types of food at night not to gain weight. Diets of this type usually try to prevent you from eating unhealthy, high-calorie foods soon after dinner.
Many people are distracted at night by watching TV or relaxing and eating foods to pass the time or feeling a slight hunger before sleeping. Thus, people consuming low (or no) nutritional value in the night period can benefit from some tips given below on what to eat at night so as not to gain weight.
What to eat at night so as not to get fat
Many people, especially those who do not sleep without leaving dinner aside or without making a snack at night, constantly wonder what foods do not gain weight to consume during the night.
To clarify this topic, we will deal with it in some crucial issues below about eating habits and disturbances related to eating at night.
Late dinner doesn’t make you fat
Contrary to what many think, late dinner does not harm your weight loss. People eat at various times during the day, according to work schedule, hunger, training schedule, and that’s where it goes.
If you divide your calorie balance from food well throughout the day, you can eat dinner a little later than most people. The problem is excessive. If you dine late and overdo it on calories, you’ll probably be able to gain weight.
To avoid weight gain, the ideal is to eat moderate portions of lean protein, vegetables, and whole grains in the night meal, in addition to preventing the use of excess sugar, refined grains, and foods that contain saturated fats.
Other ideas on what to eat at night to avoid getting fat are grilled steaks, steamed asparagus, brown rice, grilled salmon,n and green salads. The main one is to have a balanced meal with the right calories for your physical needs.
A final suggestion is not to define a fixed schedule for dinner. This is because our day-to-day is subject to unforeseen events. You may one day arrive later from work, go to an event, or get stuck in traffic. And going too long without eating is harmful, as it can significantly increase your hunger, which will cause you to overdo it at the next meal.
So, if you realize E that your dinner will be delayed, try to make a simple snack so as not to get very hungry and postpone the dinner schedule, decreasing the dish’s calories, if necessary.
Lanchitos de la madrugada
A severe problem involves people storming the fridge overnight. Even when dining on a healthy meal, some people habit making snacks before bed or during the early morning. Generally,y these snacks include fatty and foods such as sausages, ice cream, sweets, etc.
This way, you need to evaluate whether this is a habit or if you feel hungry at these times. If you feel hungry, try exchanging those affections for healthier things like raisins, carrots, or plain yogurt, for example.
If these nightly snacks are just a habit, try to find an activity that occupies your hands, such as knitting, crafts, or even doing light physical exercise like yoga.
Nighttime eating disorder
About 1 to 2% of the world’s population has a compulsive eating disorder during sleep. There is still research being done to understand the cause of this type of disturbance, but researchers believe it has to do with vices and depression.
Early morning mourning can be related to obesity. Many people who eat at night, as already mentioned, look for more caloric and nihilistic foods, which are considered “comforting” for those people with vice or who suffer from depression, for example.
Because you are drowsy when looking for food, it is more challenging to make good choices. In this way, I must correct the behavior with the help of a doctor and a nutritionist. In some cases, even psychological support can help find other habits that alleviate the individual’s problem rather than food.
One strategy that can be very helpful is to leave more nutritious foods like fresh fruits, cut vegetables, whole-grain crackers, and low-fat cheeses in your refrigerator.
If you work in a shifting company, for example, and yours is early in the morning, eating at night can be a big challenge. This is because, often, eating is a way of being awake, where the danger lies. You may snack at night to stay alert, and you’re not hungry. In addition, as being awake during the early morning goes against the natural biological clock, you may have feelings of hunger that are not well regulated.
It is no coincidence that these workers are often diagnosed with metabolic disorders and heart disease that have to do with metabolic changes related to sleep changes and poor eating habits. In addition, the digestion process is also affected.
In this way, knowing what to eat at night to avoid getting fat with that differentiated routine is a challenge, but it is still possible. You’ll probably need to be firmer and prepare healthy snacks and meals in advance if you don’t have a restaurant available at the workplace. This is because at daw,n it is more difficult to find the open establishment,s and at the time of hunger, you will likely feed yourself anywhere running on schedule.
The good idea is to eat a healthy meal with whole foods, lean proteins such as fish, eggs or white meat, tofu, fresh vegetables, or whole grains before starting the shift and planning another one during the change. Snacks can be fresh fruits, plain yogurt, low-fat cheeses, whole grain crackers, nuts, or cut vegetables. It is also possible to prepare a snack with whole wheat bread, tuna, and salade.
Tips on what to eat at night and not get fat
After understanding a little how some eating disorders and the habit of eating at night work, let’s give some tips on what you can eat during the night without weight on consciousness, as long as your diet during the day has also been adequate.
The foods suggested below not only prevent you from gaining weight, but will they prevent digestive and sleep problems. The big key is maintaining proper nutrition throughout the day and being careful about the portions and nutritious quality of what you consume.
1. Proteins – eggs and lean meats
Eggs are a great source of protein and essential amino acids. They help in satiety and are healthier if ingested cooked. If you prefer scrambled eggs or an omelet, for example, be sure to prepare them without oil or with a minimum amount.
Another great source of low-calorie protein is turkey breast, which in addition to being delicious, is an excellent source of tryptophan and healthy proteins. It is also possible to choose a white fish with lower fat content than the others and beg a source of essential fatty acids such as omega 3.
Fruits like bananas and blueberries are great choices when it comes to bedtime. Washers (blueberries) are rich in antioxidants and water. In addition, they are low-calorie and delicious. Bananas already contain tryptophans, an amino acid that helps you sleep, and a high fiber content, which will leave you satiated more quickly.
3. Walnuts and almonds
Nuts and raisins can complement food, as they are rich in melatonin, a substance that helps you sleep. Almonds, in turn, are rich in protein and fiber, which will help you get satiated. In addition, some studies indicate that almonds can burn fat stored in the body.
Cheese is a very caloric food. However, if used in moderation,n it can help in satiety and be rich in substances essential for the body, such as tryptophan, proteins, and casein. Even studies indicate that the casein present in cheese can accelerate metabolism, which is optimal for weight loss.
Pumpkin is an interesting vegetable, which can be ingested cooked or in the form of puree, for example. Foods like cucumber and carrot are also great as evening snacks that will hardly make you fat.
Pico grain is a source of healthy grain rich in vitamin B6, which is fundamental for melatonin synthesis. You can also use other whole grains for a night bite.
7. Corn / Popcorn
Cooked corn is also suitable as a night meal, as long as you avoid butter and excess salt in the seasoning. You can make popcorn without healthy oil as well, which can give even more satiety.
8. Whole grains
Carbohydrates are also suitable for sleep. Thus, by eating fiber-rich whole grains, you will be satisfied. If you prefer, include some skimmed milk, which is low in fat and has tryptophan, calcium, and vitamin D in its composition.
Since with little fat or skimming, natural yogurt is an excellent food to be consumed at night and does not make you fat. In addition, it helps in the digestive process.