Here’s how it goes: Whether it’s going straight from work to a training class or to an event after work, you run around all day. You have food between the busy moments when you can, but by the time you get home, it’s late at night, you’re physically exhausted from your day, and you’re hungry as hell. I’ve been there too many times. Late nights eating is never ideal, but it sometimes feels like you have no choice, especially if you live a fast-paced lifestyle. No one wants to count sheep until they fall asleep and dream of food only to wake Hangry. So what do you do?
There have been conflicting studies on whether or not eating bed has the ability to increase your metabolism or if it increases your caloric intake and can make you lose weight. The line is blurry when it comes to food before bed, so we decided to seek advice from the pros who know best. Summer Sanders, raw-food chef, holistic health coach, and author of Rough + radiant, along with Amy Shapiro, MS, RD, CDN, nutritionist, and founder and CEO of Real Nutrition, cracked the code on the night’s food.
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The pronunciation
“It’s really more about what you eat against when, “explains Sanders.” If you eat a large dinner right before bed, this is not ideal and can lead to weight gain and negatively affect your cardiovascular health, however, eating small nutrients close to one macronutrient food has been shown to actually help your body. Having a small clean, low energy food in front of the bed can help regulate blood sugar levels which, for some, will drop through the night and wake you up in the morning. I always suggest trying a lean egg white, fresh fruit, vegetables, handfuls of nuts, or a serving of whole wheat.“
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Shapiro also thinks eating a full meal late at night is not a good idea – stick to lean, light snacks. “A full breakfast late before going to bed can be harmful, as it can cause heartburn, weight gain and disturb sleep., “says Shapiro.” Going to bed hungry can also disturb sleep, so there’s a fine line here. I recommend eating at least two hours before bedtime, and then, depending on the person, a small snack may be helpful in helping with sleep. Most of the time, carbohydrates like foods that contain some carbohydrates (think hot milk, fruit, or crackers) can help you to sleep, because the sugars hit the serotonin in the brain and can help us to sleep. Alternatively, sugary snacks like sweets, dried fruits and soups can disturb your sleep as they can cause a sugar accident that can wake you up in the middle of the night. “
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Meaningless eating before bed can be harmful to your body
“Whether it’s an apple, a piece of sweet potato, a little almond butter, or something simple and clean, this does not lead to bad habits or weight gain – I’ve actually seen the opposite,” Sanders says. However, if you are mindless snacking or eating a whole meal like potato chips, an omelette, or something more complex, then yes, these choices can start to put your body and mind in unusual patterns and affect your weight and health. Research has shown that people who eat more (eat meals) later in the day / evening gain more general weight.“
It’s really all about what you eat, and if you eat for the wrong reasons, this can lead to the wrong things for your body. “Really, you only want to eat before bed when you are really hungry and you want to make sure that hunger pangs do not wake you up in the middle of the night, “suggests Shapiro.” But eating for ‘sports’ just because you are bored or watching TV is not a habit we want to promote. “
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There are benefits to having a small healthy snack before bed
“Eating a snack of appropriate size for bed can help with sleep, and if you are an early am exerciser, it may help to thank you well for your workout if you do not eat early in the morning,” says Shapiro.
According to Sanders, it is beneficial for women, in particular, to eat every three to four hours for stable blood sugar and hormone production. And there are benefits to having a small healthy meal before bed, especially if you are a night owl and will go to bed three to four hours after eating.
Sanders describes the following things that happen to your body when you eat in bed:
1 Drops of blood sugar in the morning are less likely, setting you up for a stable morning mood.
2 You get better sleep when your stomach is full, so you are less likely to wake up in the middle of the night if you have had a small healthy snack before bedtime.
3 Consuming protein before bed can repair your muscles yourself and may even support their growth.
4. Eating a small nutrient-dense snack before bed can give your body the energy it needs to take care of its metabolic functions when you rest.
If you agree with the above, then do not be too hard on yourself when eating a small healthy snack before bed, as it will actually help your body.
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If you are hungry for bed, please supply your kitchen with this …
Sanders suggests a simple approach to eating before bed and sticking with the base like a apple, papaya, kiwi, small handful of almonds or walnuts, carrot stones, garbanzo beans, a slice of spiced nut bread, a tablespoon of your favorite raw butter, or a small portion of jasmine rice.
“I always recommend a balanced snack and one that does not contain added sugars or is processed too much,” Shapiro explains. “We do not want to make it too decadent, but we want it to be balanced.” Shapiro recommends an almond milk latte (steep a decaf chai tea bag in 8 ounces unsalted almond milk until almost boiling. Add a piece of cinnamon and stevia to sweeten), 1/2 of an apple with 1 tablespoon almond butter, 1 / 4 cup nuts, 0% Greek or Icelandic yogurt with cinnamon, rice cakes with 1 teaspoon almond butter, or even just a spoonful of butter.
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Your digestive system is slower at night, so this is when your last meal should be …
“Your last big meal should be three hours before bedtime, “confirms Sanders.” Having a small mono-meal-style snack that is nutrient dense before sleep is fine and has not been shown to affect your health or cause weight gain. “
Shapiro points out that your digestion is slower at night and your metabolism slows down. “Your metabolism slows down, so night is the slowest time for your digestion,” explains Shapiro. “In general, your metabolism drops 10% to 15% at night and can even reach a 35% decrease during your deepest sleep cycle. In addition, your body processes more slowly, so your metabolism also slows down. “
Stick to a meal plan to help with eating at night
Sanders suggests that if you eat large meals as dinner too close to bedtime, you should consider waking up earlier. “Waking up earlier sets up your meal schedule so your dinner is earlier,” she explains.
“Getting on a schedule can drastically help with eating at night. The best formula for overall health, weight and hormone production looks like this:
7 o’clock: wake up
8 o’clock: breakfast
12 o’clock: lunch
3pm: snack
7pm: Dinner
9pm: Nutritious snack (if needed) “
Other Hacks to cut back on eating at night
“First clean everything, turn off the lights, tell yourself the kitchen is closed, and then move to another room,” says Shapiro. “I always recommend having water or tea instead of snacking. They both help you to do something with your hands and keep you hydrated and therefore less hungry. It is important to eat enough during the day so that you do not burn calories at night. Many people cut calories during the day because they are busy and occupied, but this can cause you to be hungry at night, so eat regularly throughout the day and eat a balanced dinner. Enjoy a small snack after eating if they match the above recommendations. “
All in all, it’s not the end of the world if you decide to enjoy a slim bedtime snack – and it might help you sleep better – but make sure you eat three hours in advance so you do not have to dealing with indigestion, heartburn, or discomfort.
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Next up: The 20 Healthiest Vegetables You Can Eat, According to Top Nutritionists
This article was originally published on an earlier date and has been updated since.
This article originally appeared on The Thirty
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