I hope you already know that the rule “do not eat after 18.00” does not work. To refuse food at least fat and calories should be for 1.5-2 hours before bedtime – and that would be enough, writes vesti.ru.
Nutritionists agree that it is not necessary. Another thing is that to choose for a late dinner best the right foods, that is, those that will improve the quality of sleep and not shifted the arrow on the scales. In this material – several options-night snack without harm to the figures.
- Dark chocolate
Chocolate is often seen as a forbidden food but not all chocolate is in this sense equal. Between chocolate bars with nuts and dark chocolate tiles there is a significant nutritional difference. Dark chocolate in particular contains a minimal amount of sugar, and plenty of antioxidants, which lower blood pressure, fight inflammation and improve mood.
Pistachios – a great evening snack, especially if you manage to find a place without salt. The fact that they contain cellulose (necessary for optimal digestive process), as well as Biotin, vitamin B6, thiamine, folic acid, unsaturated fats and plant sterols, making them extremely nutritious, and at the same time provide your body with a lot of nice bonuses.
It is unlikely that you were hoping to find soup in this list, nevertheless. The fact is that any warm liquids have a soothing effect on us, but if you are sure that you need something more substantial than a Cup of tea, chicken soup or vegetable soup may be very useful. Important note: avoid in the composition of the soup with vegetables like lentils or beans. They are quite hard to digest, and it will make your sleep restless, that is definitely not the ultimate goal.
- Pumpkin seeds
A good night food – one that will cope with the hunger, but at the same time will help you relax and prepare for bed. One serving of pumpkin seeds contains almost 50% of the RDA of magnesium, and magnesium, known to be important for a peaceful and deep sleep.
- Warm milk and honey
Warm milk has long been used as a sleep aid, making it a good choice for evening snacks if you have trouble falling asleep. It is interesting to note that despite research supporting the effectiveness of this method, all of this can be the consequence of our psychological perception. However, the amino acids contained in milk leads to the production of the hormone serotonin that will help you cope with stress and “bad thoughts” that prevent sleep. The addition of honey, of course, will increase the amount of sugar in the drink, but at the same time will affect the level of serotonin that also will not be superfluous to soft sleep.
Blueberries are rich in antioxidants (and frozen berries here are not inferior to fresh), and, in addition, contains nutrients that, according to numerous studies, can improve brain function and General health indicators. If you do not adhere to a strict diet and can afford the extra calories, add to the berries with two tablespoons of cream to get an incredibly delicious dessert.
New research PLoS One show that the diet, the main component of which is rice, is associated with decreased insomnia to 46%, compared to bread (no change) and noodles (sleep got worse). Foods with a high glycemic index (GI), which include rice, able to speed up the production of tryptophan and melatonin – hormones that are extremely important for quality sleep.
Nuts are not the best snack for those seeking to lose weight, mainly because of the content of fat. However, a study published in 2012 in the American Journal of Clinical Nutrition, found that people who consumed almonds for 18 months, lost about the same weight as the people who refused to almonds within the diet (ceteris paribus).
- Roll with cheese
If you for some reason do not eat during the day and extremely hungry in the evening, prepare yourself a roll with cheese (and, if desired, with chicken breast). Let’s not talk about calories here, but only of practical utility. So, cheese is rich in casein — a complicated protein that, according to the British Journal of Nutrition not only gives you the feeling of satiety, but also speed up the metabolism.
- Ginger tea
Recall that our body sometimes works in such a way that thirst masquerades as hunger. However, drink several glasses of water – especially if you don’t want – not necessarily. Besides the obvious advantages for immunity, ginger will save you from stimulating the nervous system caffeine contained in tea. So, to help get to sleep faster.
We will remind, five common myths about fats: why you do not need to believe it.