What Are The Best Healthy Late Night Snacks For Weight Loss
Registered Nutrition Professional Sophie Bertrand recommends:
- Banana with nut butter
- A small bowl of porridge
Your body requires a set number of calories throughout the day to fuel your energy needs. To lose weight you need to get a deficit of those calories, which means consuming less calories than you burn. But that doesnt mean you cant eat at night there are some healthy late night snacks that you can consume without risking weight gain.
There are no specific foods that you can eat in order to aid weight loss, says Sophie, co-author of Forking Wellness: Your No-Nonsense Guide to Health and Nutrition. However, you can help nourish your body and maintain a healthy weight by opting for snacks that wont spike your blood sugar before bed, she explains.
Bari adds: Ensuring you have enough protein and fibre with each snack will help to stabilise your blood sugars preventing any blood sugar spikes and will keep you feeling satisfied until morning.
Plus, if you feel full on healthy snacks, you wont overeat on unhealthy ones.
What many nutritionists agree on, is that if you enjoy snacking, look at whether you need to adjust the portion sizes and the types of foods you eat at mealtimes. If you tweak these so youre not overeating you can afford to eat calories between meals.
Bananas and peanut butter are a good snack combo.
What Are Some General Concepts About How To Gain Weight
The main concept to gaining weight is that you have to eat more calories than the amount your body burns. Aim to eat 300 to 500 more calories per day if you want to gain weight slowly. Its better for your body to gain weight slowly than to put on weight quickly. Eating a surplus of 500 calories a day more than you burn results in a new pound of body mass per week. General rules include eating more often , eat more fat and eat more protein.
Apple Slices With Peanut Butter
Apples and peanut butter taste fantastic together.
Apples are high in fiber and polyphenol antioxidants that improve gut health and reduce heart disease risk .
Peanut butter may have additional benefits for heart health. It has been shown to increase HDL cholesterol and reduce LDL cholesterol and triglycerides .
That said, peanut butter is fairly high in calories. Although it generally hasnt been linked to weight gain, its best consumed in moderation.
A medium apple with 1 tablespoon of natural peanut butter provides a nice balance of sweet flavor with crisp and creamy textures at under 200 calories.
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Sweet Potatoes With Cinnamon
Sweet potatoes are very high in potassium and beta carotene. I like to eat them with my lunch after a hard workout, but you can eat them as a snack too. Try sprinkling some cinnamon on top to help slow down your absorption of the carbs so you dont get any blood sugar spikes. Itll also add some tasty flavor to them too.
Don’t Ditch These ‘fattening’ Foods When You’re On A Diet
How ‘treats’ like peanut butter, cheese, and pasta could actually help you lose weight.
Most people who are trying to lose weight think they need to stay away from the foods they crave, like nuts, cheese, pasta, bread, and peanut butter. But don’t be too quick to ditch these “fattening” foods when you’re on a diet. They’re full of good-for-you nutrients like vitamin E, calcium, fiber, and unsaturated fats, which often go missing when you cut calories. And believe it or not, these foods can actually help you slim down.
The trick to eating fewer calories without constant hunger is to choose foods that contain fiber, lean protein, and healthy fats. Dieters often eliminate foods that are high in fat because these foods contain so many calories. But when foods high in fat also contain protein and/or fiber, these components work together to keep you feeling full for hours — meaning you’re less tempted to overeat.
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Cucumber Sticks With Hummus
Cucumber is a weight-loss-friendly food we all know this. Paired with hummus, it can make for a fulfilling snack. Hummus is made of chickpeas, which contains B vitamins that help body metabolise carbohydrates, proteins and fats, and use the stored energy in food.
Cottage cheese is a low-fat, low-calorie food with just the right amount of proteins that you can have at night before going to sleep.
These Are The Best Cheeses To Eat And Still Lose Weight According To Dietitians
Cheese: it’s the MVP of comfort food, whether it’s gooey, melted, and mixed with macaroni or solid and sliced atop a cracker. And while you probably can’t imagine cheat day without a slice of pizza or loaded cheeseburger, you can absolutely enjoy cheese as part of your regular diet and still lose weight.
If you’re keto, then you’re probably loading up on full-fat dairy as it is. But if you’re doing the old-fashioned calorie or macro counting, there are some cheeses that are better than others for weight loss. We tapped some dietitians who told us which cheeses to reach for that won’t derail your weight-loss goals when you’re craving it. Although cheese can be high in calories and fat, if portioned out properly, it can add a boost of flavor to your favorite healthy meals.
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Deli Meat And Pita Bread
PowerFuel: Deli meat, low fat, lower sodium, 2 oz
SmartCarb: Pita bread, 6-inch whole wheat, 1 pita
A little sandwich can be a satisfying healthy snack. Take two ounces of low-sodium and low-fat ham or turkey and slip it inside a whole wheat pita. Add all of the lettuce, tomatoes and onions you want. Theyre non-starchy vegetables so they are unlimited. Top with mustard or a splash of herbed vinegar and dig in.
Pro Tip: Many brands of deli meats come with lots of extra salt. Choose the low-sodium varieties whenever possible.
6 Questions to Ask Yourself Before Snacking
Bad Snack : Granola Or Cereal Bar
Yes, there are plenty of healthy versions of granola and cereal bars. But many of them, Grotto says, are not a blend of healthy fats, protein, and carbohydrates, but instead a direct carbohydrate bomb without having fiber and other important nutrients.
Choose one thats high in protein and fiber and low in sugar. Its not a horrible snack, Grotto says, but I find that most people overeat them and tend to be hungry within an hour.
Nutrition info: For one bar, you’ll get about 125 calories, 4.6 grams fat, and 20.5 grams carbohydrates.
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Is String Cheese And Almonds A Good Snack
Weight Watchers Light String Cheese with almonds are extremely healthy. Make sure you buy the almonds in their natural state to benefit from their nutritional value. I admit, I love the ones that are covered in sea salt as a treat. Weight Watchers Light String Cheese with turkey pepperoni is the bomb.
Sargento Natural Reduced Sodium Colby
1 piece: 80 calories, 7 g fat, 4.5 g sat fat, 105 mg sodium, < 1 g carbs, 0 g fiber, 0 g sugar, 5 g protein
While most cheeses may appear more or less the same when it comes to nutrition, there’s a way to tell by looking at the label which options are better for you than others. “When comparing two kinds of cheese, look for the one lower in saturated fat and also the one lower in sodium,” advises Smith. These sticks have nearly two-thirds the amount of sodium versus other cheese stick options and contain close to one-third the amount of sodium in one serving of cottage cheese.
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What Should I Eat Before Bed To Lose Weight
Not all calories are created equally so you should choose foods that are nutrient dense to help keep you feeling full between meals, says nutritionist Rob. Keep your evening meal simple and light and include protein, a little carbohydrate, healthy fats and plenty of veggies. This might be a protein-based salad with a little sweet potato or grain added, a protein-based stir fry, or a one-pot dish, such as veggie chilli served with basmati rice, he says.
Suzie reiterates the importance of eating protein in the evening. Foods high in protein, especially the amino acid tryptophan such as chicken and turkey, will block a strong insulin response and also encourage melatonin production, she explains. Protein also triggers the satiety hormones therefore, youll feel fuller for longer, making you less likely to binge on high calorie snacks.
Go to bed on a snack that will fill you up and help you sleep.
Sliced Tomato With A Sprinkle Of Feta And Olive Oil
This savory dish will make your taste buds happy. Tomatoes pack umami flavor, while feta adds tang and a little bit of salt.
Make it: Slice 1 medium tomato , and top with 1 ounce feta and 1 teaspoon olive oil.
Per serving: 133 calories, 11 g fat , 5 g carbs, 4 g sugar, 265 mg sodium, 1 g fiber, 5 g protein
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Go Savory: 8 Healthy Snack Ideas
Remember: If your savory snack contains protein, fiber, and healthy fats, its most likely a healthy choice. I typically recommend combos that combine produce, whole grains, starchy veggies, satisfying protein, and fat-containing additions like nuts and nut butters, seeds, spreadslike hummus and tahinihard boiled eggs, or cheese, London says. Alternatives may include:
Vegetarian Black Bean Taco Cups
If you need a slightly bigger snack that packs a protein punch, try these mini black bean taco cups. Theyre technically an appetizer, but all that means is youll have plenty of servings to freeze and grab whenever you need a filling bite.
Per serving : 134 calories, 5.4 g fat, 17.6 g carbs, 2.6 g fiber, 4.4 g protein
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Hard Boiled Eggs + Fruit
We’ll just leave this here: The All-Time Best Way to Cook Hard-Boiled Eggs. It’ll come in handy when you want to meal prep these satisfying snacks. Hard-boiled eggs are a great source of protein: 6 grams per egg. When paired with some healthy carbs, you’re looking at an energizing duo that can make a perfect substitute for a quick breakfast.
Watch Portions To Limit Calories
If you enjoy cheese, dont eliminate it from your diet. Instead limit portions to 1 ounce and buy low-fat or fat-free brands to keep the calories and fat within your daily goals. Most types of full-fat cheese have 72 to 125 calories in a 1-ounce serving. Fat-free brands contain no fat, which subsequently reduces the calories by at least half and sometimes more than that, depending on the type of cheese. Semi-soft cheeses, such as brie and brick, have fewer calories than hard cheeses, but different types of cheeses vary in their calories, so check the nutrient facts label on the brands you buy.
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Why Bedtime Snacks Are Not Bad For You
So what are some of these benefits? Here are the most important ones:
- It curbs your appetite: If you have a problem with eating unhealthy snacks filled with sugars, salt, and preservatives at late hours. Opting for a healthy, low-calorie snack instead can help curb your appetite. And prevent you from overeating.
- It improves the quality of your sleep: Ever noticed that if youre feeling hungry before going to bed, it makes it harder to fall asleep. Many people have this problem. And, as you might already know, a lack of sleep can lead to elevated levels of stress: One of the main causes of binge-eating. Thats why having a late-night snack can improve the quality of your sleep. And prevent you from binge-eating.
- Stabilize blood sugar level: Researches have shown a bedtime snack may also stabilize your blood sugar level the next morning.
What Should I Not Do To Gain Weight
Dont eat junk food. Eating chips, sugary sodas, donuts, and candy will add pounds but not be the source of a healthy weight gain. This weight will mostly end up around your belly, which puts you at risk for diabetes and heart disease. Instead, eat healthy foods that build muscle, such as protein-rich foods.
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Healthy Bedtime Snacks For Weight Loss And Better Sleep
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If youre noticing hunger pangs before bed, it could be a sign from your body that you need a snack. Having a healthy, low-calorie snack before bed can help regulate blood sugar levels so you dont wake up hungry in the morning. However, eating the wrong foods before bed can disturb your sleep and lead to unwanted calories and weight gain. The problem that most people have with bedtime snacks is mindlessly eating the wrong foods when theyre not even really hungry. Thats why weve rounded up 8 healthy snacks for weight loss and better sleep.
What Are Some Popular Calorie
Examples of calorie-rich foods include:
- Proteins: Red meats, pork, chicken with skin on , salmon or other oily fish, beans, whole milk, eggs, cheese, full-fat yogurt.
- Carbohydrates: potatoes, brown rice, whole grain pasta, whole grains, whole grain breads.
- Fats: Nuts and nut butters, olives, avocado, butter, salad dressings, mayonnaise, high-fat cheeses.
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Is Eating Late At Night Bad For Weight Loss
In essence, no. As long as youre eating the right amount of food to supply you with the energy your body needs to get you through the day then eating late at night shouldnt really have an impact on your body weight, says Rob.
In fact, your body doesnt shut down when you go to sleep it continues to burn energy.
Binging or excessive snacking at night, however, will add unnecessary calories to your diet and regardless of whether you eat them at night or during the day they will lead to weight gain, warns Rob.
Rhythm Superfoods Zesty Nacho Kale Chips
1 oz serving: 140 calories, 7 g fat, 0.5 g sat fat, 190 mg sodium, 12 g carbs, 3 g fiber, 3 g sugar, 6 g protein
While they may not contain any trace of real cheese, these cheesy-flavored kale chips still kill off the craving. Smith recommends them as a super-healthy alternative to dairy-containing products. Though your skepticism may lead you to believe otherwise, the green-based chips actually do offer up a cheesy flavor, and if you didn’t know it, you’d think they were seasoned with the real thing. To achieve that cheese-like flavor, they use a blend of organic seeds, vegetable powders, juices, herbs, and spices.
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Turkey Breast And Whole Wheat Tortilla Roll
PowerFuel: Turkey Breast, 2 oz.
SmartCarb: Whole wheat tortilla, 1 wrap
Make a smart and satisfying healthy snack with a little turkey breast rolled up in a whole wheat tortilla. Throw in your favorite non-starchy veggies, like spinach and roasted red peppers. If you have any of your daily Extras to spare for the day, you can add a tablespoon of reduced fat cream cheese.
Pro Tip: The calories in whole wheat tortillas may vary, so stick between 80 to 120 calories per serving with at least one gram of fiber.
How to Stock Your Snack Drawer for Healthy Weight Loss
Best Bedtime Snacks For Weight Loss
Have you ever stopped yourself from having a snack at late hours? Maybe because you heard its bad for your health. Or it will make you gain weight. I totally understand where youre coming from. But what if I told you, you dont have to?
See, this belief stems from research that says bedtime snacks slow down your metabolism or weight gain: But that research has since been disproven. Late-night snacks are not bad for you.
In fact, there are some proven benefits to satisfying your late-night cravings.
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Small Apple With 1 Tablespoon Of Peanut Butter
This healthy snack adds up to only 183 calories yet packs a punch of protein and fiber. Fresh fruits like apples have lots of vitamins and minerals in addition to natural sugars to boost your energy, says Laura Catalusci, a certified health education specialist in New York. Apples offer vitamin C, an antioxidant that helps create other antioxidants and plays an important role in immune health, according to the National Institutes of Health . And the peanut butter adds extra protein to help keep you feeling full.
According to the U.S. Department of Agriculture , one small apple has about 78 calories and 7 milligrams , or 8 percent of the daily value , for vitamin C. And one tablespoon of natural peanut butter has 105 calories, 4.5 grams of protein, and 9 g of fat, per the USDA.
Beef Or Turkey Jerky With Raisins
The ideal snack is portable and packed with satisfying lean protein, says Nicole Rodriguez, RD. Beef jerky fits the bill, and most brands pack at least 12 grams of protein for less than 100 calories. Look for jerky with less than 400 mg sodium per ounce. Pair with raisins for some energizing carbs and filling fiber.
Make it: Combine 1 ounce of jerky with 2 tablespoons raisins.
Per serving: 147 calories, 1 g fat , 19 g carbs, 3 g sugar, 390 mg sodium, 1 g fiber, 15 g protein
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