What can you eat at night without harming your figure and not gaining weight?

Regular stressful shocks and irregular working hours lead to the fact that many people postpone dinner at night, which subsequently leads to the fact that a person can gain weight. Being at home in the evening, most people have time to look into the refrigerator every now and then in search of tasty food.

The question arises, what is allowed to be eaten at night and does it cause harm to the body?

Is it possible to eat at night?

There is a certain group of foods that are allowed to be consumed before bed.

Carbohydrates are prohibited, since they provoke the synthesis of insulin, which sends signals to the brain to burn fat and sugar.

During sleep, a person rests, therefore, all processes slow down and food received before bed does not have time to be digested.

It is for this reason that many pathologies of the gastrointestinal tract develop, the immune system weakens, the balance of beneficial microorganisms in the intestines is disrupted, as a result of which excess weight appears.

During a late meal, hormonal levels are disrupted, which leads to the appearance of diseases such as osteochondrosis, atherosclerosis, increased blood pressure, and nervous system disorders.

It is important to remember that during sleep, rejuvenating processes occur in the human body, and night snacks lead to a cessation of sex hormone production and premature aging.

In answer to the question: “Can I eat at night?” It becomes clear that no.

Undesirable foods at night

If we talk about what you can eat in the evening when losing weight, it is important to take into account both the calorie content and the effect of the product on the body. Some foods are completely unsuitable for an evening snack. The list of such products includes:

smoked products (when dieting, it is generally advisable to remove them from the diet);
fatty meat, sausage, lard;
bread and any other baked goods;
sweets;
avocado (it contains quite a lot of fats and oils);
sauces (mayonnaise, ketchup, mustard);
soda;
coffee;
pasta;
bananas;
potato.

Despite all the benefits of dried fruits, eating them before bed is not recommended. When choosing what to eat after 6 pm to lose weight, it is better to give preference to fresh fruits. Dried fruits are concentrated fructose, which is not digested very quickly. It is better to eat such food during the day and in the morning. You can safely eat a handful of dried fruits at night only for those who are actively involved in sports and burn a lot of calories.

You should not eat garlic and onions at night. They increase appetite and irritate the walls of the stomach. It is better to season dishes with dill, parsley and other healthy aromatic herbs.

Why is it harmful to eat at night?

It takes at least 3 hours to process food. When eating 80% of the daily ration, the time increases.

Therefore, the last meal should take place 3-4 hours before bedtime.

An overnight fast forces the body to process excess fat, saving glucose. Going to bed feeling hungry is beneficial.

The body has time to recover and rejuvenate, since during the daytime these processes are impossible due to regular stress and food consumption.

In addition, hunger improves melatonin production. This is a substance that allows a person to fall asleep and get enough sleep. If you eat even a small amount of food, this process stops and insomnia begins to torment you.

Important! At retirement age, a person should eat food 5 hours before bedtime.

There is a group of people for whom fasting is contraindicated:

children;
youth under the age of 25;
patients with stomach and duodenal ulcers.

Advice! Dinner should consist of protein foods, fresh vegetables and dairy products.

Nutritionist opinion

Nutrition experts take a dim view of late-night snacking. But what if a person works at night? For this purpose, special nutrition has been developed, which is based on the rules of metabolism and behavior of the body.

Diet and night time can be combined:

To maintain energy balance, it is necessary to include long-digesting carbohydrates in your diet. These include: cereals, fresh vegetables, cereals.
During the day, protein foods are added to the diet.

With proper nutrition, you can lose up to 5 kilograms in a month, if you are overweight.

Scientific background

During sleep, the organs of the digestive tract are not able to produce substances to digest incoming food.

A late-night snack remains a “dead weight” in the area of the stomach and duodenum until you wake up.

The pressure exerted on the diaphragm disrupts the functioning of the cardiac aorta, which leads to a disruption in the process of blood circulation in the abdominal cavity and legs, as well as the saturation of blood cells with oxygen particles and useful substances.

The brain experiences oxygen starvation; it is for this reason that when a person gets up in the morning, he feels drowsy and lethargic.

Food that has been sitting in the stomach all night begins to ferment, and when digested, the body receives not nutrients and vitamins, but rather “garbage”.

For this reason, in the morning many people observe the following symptoms:

decreased appetite during breakfast;
heaviness in the stomach;
stale appearance of the epidermis;
presence of bad breath.

Eating at night leads to excess weight gain. The liver processes carbohydrates and turns them into energy. At night, a person consumes less energy than during the day.

Unspent glucose turns into fat, which subsequently settles not only on the external parts of the body, but also on the internal organs.

The appearance of obesity leads to the formation of diabetes mellitus, atherosclerosis and other diseases of the cardiovascular system.

The best and worst foods to eat before bed

Health experts may argue about the benefits of milk or the best time to exercise, but there is one thing everyone agrees on: sleep is essential for the human body. Clarity of thinking, reaction speed, mood and a number of other important functions of the body depend on the quality of sleep. Lack of sleep leads to increased appetite and excess weight gain, growth problems in adolescents, a general decrease in the body's immunity and other negative consequences. That's why it's important to get enough sleep!

The quality of sleep is influenced by many different factors, but one of them - food - unites all people. In this article, we've compiled a list of foods and recommendations you can follow to ensure you get a good night's sleep every night.

Best food before bed

Tryptophan-rich foods. Tryptophan is an amino acid found in most plant proteins, and legumes are especially rich in it. Of interest to us is the fact that the level of tryptophan affects the level of serotonin in the body. And serotonin, the pleasure hormone, has a significant effect on appetite, mood and sleep. This means that if you eat foods rich in tryptophan before bed, you can improve the quality of your sleep.

What foods are rich in tryptophan? Turkey, soybeans, pumpkin seeds. They can be combined with other products. For example, whole grain bread, pasta, crackers, rice in combination with turkey, eggs, dairy products is one of the best ways to fuel yourself before bed. The thing is that foods rich in carbohydrates help foods with tryptophan to be absorbed faster.

Cherry. It is one of the few natural sources of melatonin. Melatonin is a hormone that is often recommended as a sleep aid. One study found that drinking a glass of tart cherry juice before bed helped older adults combat insomnia.

Magnesium-rich foods. Foods high in magnesium, such as dark green leafy vegetables or avocados, are natural sleep aids. Magnesium has been shown to improve sleep quality (sleep duration and ability to wake easily) in older adults with insomnia.

Food that steals sleep

There are a number of foods that are not recommended to be consumed before bed.

Caffeine. It won't be news that caffeine interferes with healthy sleep, but it's still worth repeating. Reduce your daily caffeine intake to 200–300 mg. And most importantly, do not use it before bed. Remember that caffeine is found not only in espresso or lattes, but also in chocolate, energy drinks and tea.

Alcohol. Sure, a glass (or two) of red wine at night can make you feel drowsy, but drinking more alcohol can disrupt your sleep. If you have problems sleeping, do not drink more than one glass of light alcoholic drinks per day.

Fatty food. Fatty foods such as chips, fried foods or ice cream are bad for your sleep quality. The fact is that fat is absorbed for a long time, which means that all this time the body is working instead of resting.

What to eat and in what quantity

To sleep soundly like a baby, it is best to avoid large meals just before bed. If you're having a late dinner, make your portion smaller than usual. If you are just having a snack, place the required amount of food on a plate. Otherwise, you risk eating the whole pack, especially if you are sitting in front of the TV. Here are a few snacks you can indulge in without harming your sleep:

low-fat milk and whole grains;
natural peanut butter and whole grain bread;
yogurt with half a banana or a tablespoon of chopped walnuts;
two cups popcorn (plain) drizzled with olive oil.

conclusions

Sacrificing sleep for another late-night snack is not a good idea. You can have a snack at any time, and get a good night's sleep, as a rule, only at night. But what to do if it’s bedtime and your stomach is growling? Drink a glass of warm milk and snack on a couple of crackers. This will be enough to last your stomach until breakfast.

If you are forced to eat immediately before bed, here are three rules that are recommended to be followed:

Give preference to foods that are rich in tryptophan (turkey, eggs, milk).
Avoid caffeine, alcohol and fatty foods.
Eat smaller portions and control the amount you eat.

What can you eat at night?

You should eat at least 2 hours before bedtime.

There are a number of foods that you can eat at night with benefit and without harm to health, but in small quantities:

Dairy products. These include low-fat kefir and cottage cheese, yogurt (without flavorings or preservatives), and yogurt. The presence of protein allows you to satisfy hunger and compensate for the lack of beneficial microorganisms in the gastrointestinal tract, relieves attacks of heartburn, and normalizes the digestive process.
Chicken breast is considered a dietary food due to its low amount of carbohydrates. Poultry meat is rich in minerals and vitamins. The white pulp can be steamed or boiled (without salt or flavor enhancers).
Low-fat fish contains significant amounts of iodine and phosphorus. Seafood can reduce the level of bad cholesterol in the blood. It is recommended to use the following varieties: cod, pollock, hake, tuna, pollock.
Vegetables are low-calorie and healthy food. These include carrots, beets, broccoli, cucumbers, tomatoes, lettuce, spinach, etc. Fiber, vitamins and elements can improve the functioning of the gastrointestinal tract, remove harmful and toxic compounds from the body, and also remove fat deposits in a short period of time. It is best to eat vegetables fresh (in salads), boiled, or baked.
Dark chocolate has antioxidant properties and contains a small amount of sugar. Chocolate helps regulate blood pressure, reduces the formation of inflammatory processes and improves mood.
Low-calorie cheese in small quantities allows you to normalize sleep without negatively affecting your figure. These include types such as: toffa, ricotta, chechil, fetta, mozzarella. Their calorie content per 100 grams of product does not exceed 150 Kcal. You can satisfy your hunger by eating just 2-3 slices.
You are allowed to eat citrus fruits : orange, lemon, grapefruit, pears, and berries - cherries. They remove toxic substances, prevent the process of fermentation of undigested food residues, have a cleansing effect and normalize the functioning of the gastrointestinal tract. They also regulate circadian rhythms, allowing you to sleep peacefully.
Egg products . Protein, a simple egg can be consumed 2 hours before bedtime. Boiled eggs are considered a more dietary option, but you can make scrambled eggs without oil or with a small addition of olive oil. The last option is used no more than once every 10 days.
Milk with honey. This composition helps to quickly calm the nervous system, preparing the body for sleep. You can also make an herbal infusion or drink a glass of plain water. It is important to remember that drinking a lot of liquid at night is not recommended to avoid swelling.
Almonds will help you quickly satisfy your hunger. You are allowed to eat no more than 5-6 pieces at night.

Is it possible to eat rice for dinner while losing weight? How to reduce the calories in rice by 40%

The calorie content of various types of rice is approximately 300-350 kcal per 100 grams of dry cereal. Therefore, when boiling, the calorie content decreases due to the absorbed liquid and becomes about 100 kcal.

Rice cereal will help remove from the body all harmful substances that accumulate over the years and poison the body. The detox effect of rice helps you lose weight and improve your appearance. For cleansing, you can choose any rice (red, white, brown). The product should be prepared in advance.

Take rice at the rate of 1 tablespoon for the full number of years (if you are 32 years old, then there should be 32 tablespoons of cereal).

Fill the rice with purified water; after a day, this water should be drained and filled with new water. This procedure should be repeated 4 times - exactly the same number of days is needed to fully prepare rice cereal with a detox effect.

Important! Throughout the diet, it is necessary to exclude bakery and confectionery products, fried and excessively salty foods from the diet. It's better to eat natural products.

Rice should be consumed on an empty stomach, 1 tablespoon at a time. After this, you can eat only after 4 hours; you are allowed to drink plain water, which does not contain gas. The duration of the course is 32 days (according to age).

Such “washed” rice loses starch and mucus, and acquires a porous structure. Once in the body, the cereal begins to act like a cleaning sponge, absorbing all harmful substances.

Rice is a complex carbohydrate that gives you a long-lasting feeling of fullness. For this reason, it is better to eat rice for breakfast, which will help you avoid overeating in the afternoon.

What should you not eat at night?

Let's look at the list of foods that are strictly prohibited to eat at night:

Snacks – chips, popcorn, crackers, cereal. High calorie and chemically processed ingredients.
Salted or pickled vegetables. Due to the presence of a significant amount of salt, water is retained in the body.
Fatty fish and meats - pork, beef, mackerel, salmon.
Fast food - fast food, sandwiches.
Bakery and flour confectionery products - buns, bread, cookies, etc. They linger in the stomach for a long time and increase blood glucose levels.
Milk chocolate, candy, ice cream.
Porridges – rice, buckwheat, millet, wheat, oatmeal and others. They are rich in carbohydrates, so it is recommended to consume them at breakfast or lunch.
Dried fruits contain concentrated sugar.
Caffeine-containing drinks - Coca-Cola, tea (black and green), coffee.
Alcohol.
Sweet and high-calorie cakes.

What fruits should you not eat at night?

Not all types of fruits are allowed to be eaten at night due to the content of a significant amount of complex carbohydrates. It is very difficult to process them at night.

So, what fruits are prohibited to eat:

Apples stimulate the production of gastric juice, increasing appetite.
Bananas increase the load on the pancreas.
Grapes cause fermentation.
Avocado is a high-calorie product.

Cottage cheese before bed

Cottage cheese is a product obtained by heating curdled milk and removing the whey from it. It is very useful for humans, as it contains calcium, phosphorus, iron, magnesium.

There are 3 types of product:

fatty – 18%;
medium fat – 9%;
low fat – from 6% and below.

The last option is allowed to eat at night 50 minutes before bedtime. The calorie content in 100 grams of the product is 110 Kcal, it is rich in protein, casein and contains no carbohydrates at all. The nightly portion should not exceed more than 150 grams.

Eating cottage cheese at night will help saturate the body with useful elements, remove the feeling of hunger and at the same time will not be deposited as fat on the hips, waist and sides.

To improve the taste of the dish, it is allowed to add fresh berries or any permitted fruit.

What can you eat in the evening when you are losing weight: light dinner options

After 18.00 you can and should eat. An empty stomach can hurt, ache, and cause stress. It is especially undesirable for those who have problems with the stomach and pancreas to fast for a long time. Many people who are losing weight are concerned about what to eat in the evening while on a diet. This is the time of day that is considered critical when you want to eat everything. The list of acceptable products is quite wide. From them you can create a varied and complete evening menu.

Examples of healthy dinners include:

Omelet with greens. It's easy to prepare and makes for a satisfying dinner. Beat two eggs, add salt, add herbs and bake covered. You can add half a fresh tomato.
Vegetable salad. Any vegetables except boiled potatoes are taken: cucumbers, tomatoes, celery, onions, bell peppers, cabbage, turnips, lettuce, arugula. Everything is cut, mixed, salted, seasoned with vegetable oil. This salad is digested quickly and can be consumed 2-2.5 hours before bedtime.
Vegetable stew. Tomatoes, eggplants, peppers, onions need to be cut and simmered over low heat for 10 minutes under the lid. Seasoning from aromatic herbs is allowed.
Boiled fish. Fish contains a large amount of vitamins, beneficial microelements, and unsaturated fatty acids. For a healthy dinner, you need to boil a piece of white fish and add some fresh vegetables.
Cottage cheese with fruit. Natural granular cottage cheese is good for the body. You can add fruit (excluding bananas) and a spoonful of low-fat yogurt without adding flavors or sweeteners.

It is important to remember that portions should be small. The calorie content of the dishes is minimal, not higher than 330 kcal for women, 550 kcal for men.

Consequences of eating at night

Food eaten at night does not leave its mark on the body.

Regular snacking before bed may cause the following problems and diseases:

premature aging;
atherosclerosis;
diabetes;
obesity;
osteochondrosis;
diseases of the cardiovascular system;
nervous disorders - apathy, depression, irritability;
gallstones;
digestive system dysfunction;
sleep disorders.

What can you eat at night without harm?

In order for the food eaten at night to bring exceptional benefits to the body, you need to know which of them can be used to satisfy hunger before bed.

Products:

walnuts no more than 50 g;
pear, apple (if there are no problems with the digestive system);
vegetables – white cabbage, broccoli, tomatoes, beets, carrots;
low-fat yogurt or kefir (room temperature);
steamed omelette;
herbal infusion with honey;
pure water;
berries.

Causes of night hunger

Experts identify several common reasons for the regular feeling of hunger before bed. Let's look at them in more detail.

Gastrointestinal diseases

A common reason for eating at night is considered to be improper functioning of the digestive tract, namely the production of gastric juice.

As a rule, this disorder is normal in people whose work takes place at night.

The juice produced by the stomach in excessive quantities causes discomfort (in some cases a burning sensation), which signals the brain about a “false” feeling of hunger. Eating food at night means drowning out unpleasant sensations. But at the same time, the body does not rest, but tries to digest the amount of food received during non-working hours.

Thus, a person aggravates the problem, which subsequently leads to the development of more serious diseases such as gastritis and ulcers.

Stressful conditions

When any stressful condition occurs, the body experiences nervous exhaustion and emotional fatigue.

At the same time, a person’s self-preservation system is triggered to temporarily increase the functional capabilities of the body for salvation.

Regular manifestations of stress, depression and apathy activate this system and increase the synthesis of the hormone cortisol, which forces the body to seek and store energy.

Chronic stress reduces the body's protective functions, increasing the risk of infectious diseases.

If you have a nervous state and a constant feeling of hunger, you need to reassess life and take measures to calm down.

Malnutrition during the day

The main and common reason for night hunger is due to the lack of proper daily routine and nutrition.

The human body adapts to the resulting conditions, which affect the functioning of the biological clock and the endocrine system.

If you follow proper nutrition and a daily routine, after 6 pm a person begins to produce the hormone melatonin, which is responsible for normalizing sleep. And the hormone leptin, synthesized during the daytime, causes the desire to eat delicious food.

If the daily routine is disrupted, the production of hormones also changes, therefore, a person has no appetite during the day, and begins to awaken closer to night.

How to protect yourself from night trips to the kitchen?

We suggest you familiarize yourself with a few tips on how to avoid going to the refrigerator at night:

Monitor your food intake throughout the day . There is a special application on smartphones that allows you to calculate the nutritional value of the dishes you eat.
Meals are balanced and regular. Number of meals – at least 5 times.
During the day you need to drink about 2 liters of clean liquid for the normal functioning of the whole body.
Be sure to have dinner 2-3 hours before bedtime.
Eating sweets at night is strictly prohibited , as these products increase appetite.

Before going to bed, be sure to walk in the fresh air, after which you are allowed to drink a soothing herbal infusion or warm milk with honey.

Features of the evening meal

Many people who are losing weight have noted that hunger is especially intense in the evenings. If it’s easier to stick to a diet during the day and morning, then at night you want to eat more and more satisfyingly. The body is preparing for sleep, which means for a long break in eating. Adrenaline is released into the blood, which makes you feel hungrier. The idea that you can’t eat after 6 has long since become a thing of the past. You don’t have to deny yourself dinner and go to bed hungry. You need to know what to eat in the evening when losing weight, so as not to spoil the results of the diet.

The last meal should be no later than 3 hours before bedtime. This is enough not to disturb your sleep and not harm your figure. For good sleep, you need to maintain a balance: both severe hunger and overeating will prevent you from falling asleep normally and waking up refreshed.

Experts say that different biochemical processes occur in the body in the morning and evening, so those foods that are easily digested in the morning will lead to rapid weight gain in the evening. With proper nutrition and distribution of calories throughout the day, dinner will not only not harm you, but will also help you quickly lose weight without stress and starvation. Nutritionists have long told you what to eat in the evening to lose weight. Following nutritional rules and eating low-fat, low-calorie foods for dinner will contribute to a beautiful figure and good health.

To effectively lose weight, you can resort to intermittent fasting, where you eat for 8 hours, then fast for 16 hours (including sleep).

What can a pregnant woman eat at night?

Nutrition during pregnancy should be balanced and correct. This is required for the normal development of the child.

Experts recommend that the expectant mother adhere to a diet so as not to gain excess weight. To do this, women stop eating food after 18:00.

What to do if a feeling of hunger prevents a pregnant woman from sleeping? Late-night snacks are permitted. Let's consider what foods a woman in an “interesting position” can eat at night.

2.5 hours before bedtime, it is recommended to eat easily digestible foods high in protein:

dietary white meat – chicken, turkey fillet;
starch-free vegetables and herbs - cucumbers, radishes, eggplants, cauliflower, asparagus, parsley, carrots, kohlrabi;
dairy ingredients – cottage cheese, kefir, milk;
boiled cereal in small quantities;
chamomile tea or milk with a small amount of honey will help relax the nervous system, calm down and prepare for bed;
bananas;
toffee cheese;
sesame seeds;
dried apricots

The above components allow you to satisfy your hunger by eating a small portion. For snacking, it is prohibited to use ingredients that stimulate the production of gastric juice and cause appetite.

These include:

sweet confectionery and flour products;
salt, sugar and other spices;
fruits and berries with a high acid content.

Choosing the right protein products

Proteins are an important part of the diet. They serve as the basis for the structure of muscle tissue. Low-quality protein products are poor building materials. They do not provide enough base for the formation of strong muscles, connective and bone tissues. Therefore, it is important to take a responsible approach to diet planning and food selection.

The main natural protein products include meat, fish, dairy, eggs, legumes, as well as some vegetables and cereals.

Egg selection criteria

To choose the right eggs, you need to pay attention to the following parameters.

It is best to choose farm-made natural eggs.
Store-bought eggs are marked and have no traces of dirt.
The shell has no cracks or chips.
The surface of the shell of a quality product is matte.
Small eggs contain more vitamins and nutrients.
Pay attention to the labeling: O - selected, C - table, D - dietary, V - highest category (categories are also indicated by numbers 1, 2, 3).
Eggs should not smell unpleasant.
If you hear gurgling noise when shaking, the product is damaged.
If possible, place the egg in water. A fresh product will sink, but a spoiled one floats on water.
Pay attention to the expiration date and storage conditions.

How to choose meat

To choose high-quality lean meat, you need to pay attention to many factors. We have highlighted the most important of them.

Pay attention to the expiration date.
Smell the product. The presence of any foreign smell is a reason to refuse the purchase.
Fresh meat has a natural gloss. It is not recommended to buy weathered, too dark and richly colored raw materials. It was either spoiled or could be processed for long-term storage.

Legume selection

One of the most popular high-protein legumes is beans. Her choice is based on appearance. Debris, traces of mold, damage, plaque or various stains are not allowed. The peas should be firm.

Choice of milk

Homemade farm products are considered the most useful. Buying it on the market is dangerous, since documents confirming quality are most often absent. Therefore, focus on store-bought products.

Pay attention to the expiration date. If it is too large, there are not enough vitamins in the products, because natural milk can be stored for no more than 3 days.
Look at the appearance. There should be no impurities, mold, etc.
If possible, smell it. Stale dairy products give off an unpleasant odor.
The packaging must have labeling, composition, etc.