Sehatmand Khana – When it comes to staying healthy and fit, most people avoid dinner before bedtime. They believe that eating something before going to bed is likely to cause weight gain. But rarely do they know that not eating anything before bed can also affect weight loss. Because a hungry stomach will not make you sleepy and body sleep will not happen if you do not sleep. Adequate sleep is necessary to lose weight. Several studies have also found that sleeping 5 hours or less in a night increases the chances of weight gain. Actually, lack of sleep increases the hormones that control appetite. This means that the next day you feel like eating high-calorie junk food.
The way to avoid this is to eat healthy food and get enough sleep for 7-8 hours. The question that often comes to the mind of those thinking about losing weight is what to eat at night to help them lose weight. If you are trying to lose weight or remain healthy, then you must know that eating protein is very important for this. By eating the right amount of protein, you can control your weight and at the same time get a healthy body. Protein is helpful in making muscles, at the same time protein also makes bones, teeth, and nails strong and also works to improve the functioning of the body. Therefore, it is important that you take healthy food in the diet of all three times of your day. Especially it is very important to have dinner right. At night, eat light and protein-rich diet. If you do not know anything about this or do not understand what to eat at dinner, then we tell you.
Also Read – 10 Eating habits for Good Health
So today I am telling you some healthy foods that you can get good results by including in dinner or eating shortly before bedtime.
4 Healthy Foods to Include in Your Dinner:
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Peanut Butter and Whole Grain Bread
Peanut butter and whole-grain bread may be the best option for you to eat before bedtime. Peanut butter contains an amino acid called tryptophan. It helps you sleep. At the same time, vitamin B present in whole-grain bread will help in absorbing this amino acid. Another is that peanut butter is one of the best healthy foods. It also helps in building muscles. It is a source of Plant-Based Protein. The monounsaturated fat present in it is helpful in decreasing appetite and reducing belly fat.
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Almonds
If you feel like eating snacks like snacks at night, then control yourself and eat almonds. A serving of 5 gm protein can help you repair muscles overnight. The fiber in it will make you feel full. Almond on the other hand is a fat-burning superfood. A 62 percent reduction in weight and BMI was observed for overweight youth who ate almonds for up to 6 months, according to an international magazine that studied obesity. 28 gm almonds contain 150 calories, 3.5 gm fiber, 6 gm protein and 14 gm fat.
Also Read – 10 Eating habits for Good Health
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Protein Shake
If you like going to the gym in the evening, then taking protein shake can help in muscle recovery. A study in Medicine and Science in Sports and Exercise showed that taking 40 gm of casein protein before bedtime increases lean muscle mass. It also helps in reducing fat. To make a protein shake, try taking casein protein instead of Whey Protein. The reason for this is that casein is a slow digest protein and keeps your body in recovery mode for a long time (overnight).
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High-Fiber Grain
Eating a bowl of cereal at night will also be good for you. You can eat oats and oatmeal in cereals. Actually, carbs are very important for good sleep and fiber-rich whole grains also help in burning fat. According to research, reducing fiber intake can increase your weight. The lack of fiber in the body can be overcome by the consumption of grains. You can also drink low fat milk for extra doses of tryptophan, calcium and vitamin D.
Conclusion:
Apart from the things mentioned above, you can also eat Greek yogurt, some amount of cheese, cashew nuts etc. But keep in mind that these foods will only benefit when your diet and workout are right.