Ever been confused on what to eat at night before going to bed?
Ever feel so hungry, but scared whatever choice you’re going to make is going to negatively impact your body and health?
The worst feeling, I think, is to feel that you lack control of your weight and you feel regret or worried after eating. That somehow, whatever you just ate will promote weight-gain and set you back.
Here are 4 tips that will allow you some flexibility in your diet, regardless of what time you decide to eat.
1) Eat more protein – I want you to consume protein every time you eat. Protein has a thermal effect and takes longer to digest. That’s why “Paleo” diets work so well for weight-loss (lean protein and vegetables). Protein does an amazing job of keeping you full, while vegetables (loaded with fiber) promote satiety as well.
Examples for snacks before bed :
– Protein bars (look for 130-250 calories per bar)
-Handful of almonds, nuts, etc. (You do want to be careful with nuts. They’re loaded with fat, even if it’s healthy fats, they are still 9 calories per gram. This adds up very quickly if you over eat them.)
– Greek Yogurt
– Ezekiel bread
– Cottage Cheese
– Protein pudding
– Peanut butter on rice cakes
– Cooked oatmeal with a scoop of whey protein mixed in
2) Eat more fiber – Opt for high quality grains when looking to feel fuller. Such as, oatmeal, quinoa, brown rice, and sweet potatoes. Beans and vegetables, such as, broccoli, Brussels sprouts, and peas are a great source of fiber as well.
3) Drink more water – You don’t drink enough water, and neither do I. Water is one of the most underrated weapons against hunger. Chances are, your hunger can be confused with thirst. In order to verify, drink a full glass of water and wait 15-20 min before eating and see if you’re still hungry. Use crystal light or other zero calorie flavoring to help make the water easier to drink.
As a rule of thumb, I want you to have a full glass of water when you wake up, and before every meal.
4) Incorporate Intermittent Fasting or frequent feeding (depending on which you prefer) –
Here are two options:
Option A – Push your first meal back about 5-6 hours after waking up.
Throughout this time, just drink water and chew gum. This is a great alternative as you will have more energy after getting used to this feeling, and will be able to eat more later in the day. Eating carbs at night actually promotes restful sleep and recovery. (That’s why you would feel sleepy after having a massive meal). If you need to be eating 2000 calories to lose weight and your first meal begins at 12-1pm, you will have much more room to eat larger portions. Just be mindful of your appetite and make sure you’re not adopting binging behaviors and overeating.
Option B – Eat something small every few hours. It really doesn’t matter how you get your calories in, just get them in.
Frequent feeding is beneficial for some people as it curbs the appetite and keeps them “grazing” throughout the day. As a result, it can prevent hunger and make getting leaner much easier.
For example, if you like to eat frequently, your eating schedule could look like this:
Meal 1 – Bowl of oatmeal
Meal 2 – Handful of almonds
Meal 3 – 4oz lean protein + 1 cup of vegetables
Meal 4 – Protein Bar
Meal 5 – 4oz lean protein + 1 cup of complex/simple carbs
Meal 6 – Greek yogurt
- Try to chew as many of your calories as you can and avoid liquid calories.