Monday, January 24

7 best snacks to enjoy late at night and watch your weight


You can occasionally enjoy a snack if you’re hungry at night, while watching your weight. Enjoying a healthy snack can help you feel full and satisfied, preventing you from waking up later. Some foods calm your appetite and can help you sleep, especially those that contain compounds such as tryptophan and melatonin.

1. Eggs

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Eggs contain high-quality protein, are low in fat and calories (77 to 78 per unit). They are rich in nutrients, vitamins and minerals. Studies point out that eating eggs provides a feeling of fullness and helps reduce carbohydrate cravings.

For better sleep, eggs contain melatonin, L-ornithine, and vitamin D. A boiled egg or egg and vegetables can be a healthy option for your night.

2. Turkey sandwich

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Protein and complex carbohydrates help you feel full. Turkey is a source of protein and contains tryptophan, an amino acid that helps produce serotonin and melatonin, which help regulate sleep cycles.

Proteins high in tryptophan require the help of carbohydrates to affect serotonin levels. So a turkey sandwich on whole wheat bread can help you sleep and satisfy your appetite.

3. Banana

banana
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Bananas are a quick and easy fruit to eat before going to bed. Not only do they appease your appetite, they can help you sleep.

Bananas are rich in sleep-promoting nutrients like magnesium, tryptophan, vitamin B6, carbohydrates, and potassium, all of which have been linked to better sleep.

4. Avena

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Oatmeal is rich in fiber and is a source of melatonin so it makes you feel full and can induce drowsiness when consumed before bed. Additionally, the beta-glucan fiber in oats can help prevent spikes in blood sugar and insulin levels after eating and may benefit gut health.

5. Yogurt

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Yogurt is rich in proteins like casein. Protein keeps you feeling full better than fats and carbohydrates. It also provides you with calcium and tryptophan, which can help you sleep better.

Choose natural and unsweetened yogurt, be careful with the low-fat versions, they can have a high amount of added sugar. You can accompany it with fruits such as berries.

6. Almonds

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A small handful of almonds is a nutritious and healthy snack. Almonds are low in carbohydrates but high in proteinheart-healthy fats and fiber. They give you energy and provide satiety and promote metabolism. Studies have revealed that within a healthy diet, almonds can help you lose weight.

In addition, almonds are a source of melatonin and magnesium, both components promote sleep. Magnesium can help reduce inflammation and help lower levels of the stress hormone cortisol.

7. Tart cherries

Avena
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Tart cherries are the ideal accompaniment to your yogurt or oatmeal. Tart cherries or tart cherry juice contain a large amount of melatonin, the hormone that promotes sleep. In addition, this fruit is a source of antioxidants, which includes anthocyanins and flavanols.

In some studies, Tart cherries have been shown to be more effective in reducing insomnia than other natural products used and studied to treat insomnia such as valerian.

It is important to bear in mind that evening snacking as a habit can lead to weight gain if the daily calories are exceeded and especially if unhealthy options are chosen. Enjoying snacks in the evening can make symptoms worse for people with gastroesophageal reflux disease.

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