What you can eat at night: 7 drinks and 9 foods without harming your figure

In this article:

Is it even worth eating at night?
Drinks to drink at night
9 foods you can eat at night without harming your figure and go to bed
Recipes for PP dishes that you can eat at night
What you definitely shouldn't eat at night

Going to the refrigerator in complete darkness is not uncommon for many. Moreover, without a twinge of conscience and without harm to the figure. And this is a much more difficult task, because in the evening the digestive system prepares for rest, and an extra piece makes the stomach work hard all night, disturbing its owner with seething.

What can you eat at night without any side effects? In fact, there are not many foods that are safe for late-night snacking. And therefore, after dinner, it is better to overcome yourself, drink a glass of water at room temperature and go to bed. But if this is an overwhelming task for you, it’s time to learn some secrets.

Is it even worth eating at night?

If you have ever been interested in the topic of healthy eating, then, most likely, you have heard the popular belief that you cannot eat after six o’clock in the evening, and especially at night. Modern nutritionists argue that this is a misconception. Dinner may well be late.

The only thing you need to figure out is what you can eat at night without harming your figure and good digestion.

When we go to bed, metabolic processes in the body do not stop. To ensure the functioning of all its systems, energy is needed, which can be obtained from food. However, you shouldn't overeat at night.

Digestion also continues at night, so you need to have dinner before bed; it is not at all dangerous, and even beneficial. It is much worse to go to bed with an empty stomach, because this can lead to a number of problems, such as insomnia, headaches, disorders, and, what is much more dangerous, diseases of the digestive system and metabolic disorders.

At the same time, it is necessary to take into account that in the first half of the day, energy consumption for digesting food is increased, while in the evening fewer calories are spent on these processes. This means that if you overeat at dinner, especially heavy food, it will not have time to be digested and will rot in the intestines, which can cause some gastrointestinal diseases, and, in addition, you will feel unwell and gain weight.

There is one more nuance - the digestion of protein foods requires more energy than the digestion of carbohydrates, and especially fats. Therefore, in order not to slow down the weight loss process, which occurs precisely during sleep due to the production of the hormone somatropin, which burns fat cells, you should choose food rich in protein for dinner. Fast carbohydrates block the work of somatropin due to their high energy intensity. But even protein foods should be consumed in moderation, not exceeding your norm.

What foods should you exclude from your evening diet?

Insulin interferes with the synthesis of somatotropin, which is why in the afternoon you should exclude simple carbohydrates that cause a spike in blood sugar. Do you have fruit at night, flour products, sweets? They harm hormone production in the evening. Even the healthiest carbohydrates—banana, peach, couscous, pumpkin, or whole grain pasta—will inevitably lead to weight gain if consumed late at night. Milk and dairy products, red meat, and starchy vegetables also have a high insulin index and will not promote weight loss (more about protein for the body).

Drinks to drink at night

Fermented milk drinks without added sugar

As a light dinner at night, you can eat fermented baked milk, kefir, bifidok, natural yoghurts, which help normalize digestion, besides, they are filling and are a source of calcium.

Tea with ginger

If you really want to eat, you can drink a hot drink at night. It warms and soothes the stomach. If you confuse hunger with a feeling of thirst, then you will no longer want to eat. In addition, ginger reduces the effect of caffeine contained in tea on the body. Do not add sugar to the drink.

Milk with honey

This drink has been given to children before bed since ancient times. Milk soothes and helps you fall asleep quickly. In addition, it helps fight stress by influencing the production of the hormone serotonin. Honey increases the energy value of the drink due to the large amount of fast carbohydrates, but at the same time, it also promotes the production of the joy hormone.

Natural cherry juice

A glass of this juice will allow you to fall asleep very quickly, since cherries promote the production of the sleep hormone melatonin.

Chicken or vegetable broth

When losing weight at night, you can eat broth. It will not allow you to overeat, but will perfectly kill the feeling of hunger. You can prepare a liquid cream broth by blending a small amount of vegetables or chicken in the broth. Do not eat legumes at night; they take a long time to digest, which is why you will not be able to sleep soundly.

Smoothies made from fresh vegetables and fruits

To prepare this drink, several types of low-calorie vegetables and fruits are used, which are cut into pieces and sent to a blender. You can add milk as a base, but at night it is better to use plain water. The drink is nutritious and rich in vitamins.

Herbal decoction

Herbs such as mint, motherwort, valerian, chamomile, and thyme soothe and promote sound, restful sleep. You can add a teaspoon of honey to the broth. This drink will perfectly satisfy your hunger before bed.

Turkey

Turkey meat is incredibly nutritious and contains a healthy dose of protein, as well as selenium, an antioxidant that helps the thyroid gland function properly. In addition, turkey contains tryptophan, which improves C. N. Sutanto, W. W. Loh, et al. The impact of tryptophan supplementation on sleep quality: A systematic review, meta‑analysis, and meta‑regression / Nutrition Reviews sleep quality.

Recipes for PP dishes that you can eat at night

If you can’t sleep without a snack, prepare yourself something low-calorie in advance so that during the evening trip to the refrigerator you won’t be distracted by sausage and cakes.

Apples baked in the oven

The apple must be cut in half, cut out the middle, baked in the microwave or oven and sprinkled with cinnamon. If you really want something sweet, you can add a little honey.

This is a low-calorie dish rich in fiber. In addition, honey contains a large amount of vitamins and nutrients that help normalize sleep.

Oatmeal

It can be eaten not only for breakfast, but also as a late dinner. Choose long-cooked oatmeal, cook it with skim milk, and choose fruit or dried fruit rather than sugar as a sweetener. Porridge will quickly relieve you of hunger and fill you up for a long time.

Chicken breast

Steam or bake it and add broccoli. This dish will be digested in just an hour and a half.

Protein omelet

Separate the yolks from the whites; do not use the yolks, they take a long time to digest. Prepare the omelette in the microwave in a special bowl, without using oil. Sprinkle the protein with herbs, and a delicious, satisfying dish is ready.

Whole wheat bread

Prepare sandwiches with low-fat cheese and lettuce. Cheese is rich in vitamins, calcium and healthy fatty acids. This is a light and filling snack.

Natural fruit ice

Prepare freshly squeezed juice and freeze it in ice cube trays. The dessert will be low-calorie and very tasty. You can use not only juice, but also pieces of fruit. Fill the ice cube trays only 2/3 full with juice and place a fruit piece in each compartment.

Low-fat cottage cheese with sour cream or dried fruits

Cottage cheese is rich in calcium and is also very nutritious. Such a dinner will not add to your digestive problems and is perfect before bed. A small amount of this dish will be useful at night.

Fish

Fatty ones, such as salmon, tuna or mackerel, are best. Vitamin D, which is contained in fish, has a beneficial effect on M. St-Onge, A. Mikic, et al. Effects of diet on sleep quality / Advances in Nutrition on kidney function, improves skin condition and helps the body regulate calcium levels.

Fatty fish will also provide the body with omega-3 fatty acids, which increases the amount of serotonin. And this hormone promotes healthy sleep.

What you definitely shouldn't eat at night

There are also a number of foods that should not be consumed before bed, as they take a long time to digest and slow down metabolism:

Chocolate, coffee, energy drinks. They contain caffeine, which stimulates the nervous system and prevents sleep.
A small amount of alcohol can help you sleep, but if you drink too much, your normal sleep will be disrupted.
Legumes take a very long time to digest.
Beef takes 4-5 hours to digest, so you shouldn’t eat it before bed.
Pork and lamb will be absorbed by the body within 5-6 hours.
Any fatty food cooked in a lot of oil. It takes a long time to digest, causing discomfort in the intestines, which interferes with healthy sleep.
Baked goods, sweets, candies and cookies. These are very high-calorie foods that contribute to the deposition of subcutaneous fat. In addition, they fill you up for a short time, and very soon the person will want to eat again.

These products can be consumed in the first half of the day and in limited quantities.

These are not all options for a healthy and light dinner. You can create your own menu of foods that are acceptable to eat before bed. Follow these rules: do not eat a couple of hours before going to bed, choose light protein foods, do not eat more than 200 grams of food with more than 200 kcal calories. If you follow these simple tips, snacking at night will not affect your figure in any way, and the feeling of hunger will not torment you and prevent you from falling asleep.

Basic rules for an evening meal

How to eat correctly and what you can eat before bed without harm:

The bulk of the daily diet is eaten at lunch or breakfast. Dinner should be light.
It is not recommended to go to bed immediately after eating. It’s worth at least waiting a little and walking around the apartment.
If possible, the main dinner should be a few hours before bedtime. Before going to bed, it is better to eat or drink something light.

If you follow these simple rules, your body will feel better within a few days, and the feeling of heaviness will go away. Your sleep will be calm and your dreams will be pleasant.

It is worth eating foods that are quickly digested and do not contain substances that are stored in fat.

How can you tell if your baby is hungry or delaying bedtime?

There is no magic way to know for sure! Just carefully observe the child and know what he ate during the day, as well as how he behaved, whether he was with mom or dad, etc. The totality of this knowledge will help the mother understand whether the child is hungry or just needs his mother. The main thing is not to indulge in snacks before bed. Usually they are needed during a growth spurt, then the child can fall asleep normally and easily without snacks. Some mothers advise making the bedtime snack boring and as simple as possible, so that if the child is really hungry, he will be satisfied.

Low-calorie zucchini and chicken dinner casserole: recipe

Casseroles have always been distinguished from many other dishes by their nutritional value and satiety. If you prepare such a dish from the “right” products, then you can safely eat it for dinner and during evening snacks.

Zucchini – 2 pcs.
Onion – 1 pc.
Carrot – 1 pc.
Tomatoes – 1 pc.
Sweet pepper – 1 pc.
Chicken fillet (turkey) – 1 kg
Egg white – 10 pcs.
Oat bran – 2 tbsp.

Delicious casserole
Let's prepare the casserole like this:

Wash and grate the zucchini, let the juice drain from the vegetables, and then drain it. Squeeze the grated zucchini again and drain the juice.
Peel the onion and chop into small cubes.
We clean the carrots, wash them and grate them.
Wash the tomato and chop into cubes.
Wash the pepper and remove the core from it, then cut into strips.
Wash the meat, dry it with paper towels and chop it into small pieces.
Beat the whites.
Combine vegetables and meat in a baking container, mix the ingredients, distributing them evenly in the pan.
Gently add bran to the whites and lightly mix the mixture.
Now pour the white mixture over the vegetables and meat.
Place the casserole in the preheated oven for about half an hour.
If desired, the finished dish can be decorated with chopped herbs.

Bedtime Snack Ideas

I offer ideas from the Internet, since what I give I have already described in the article above.

Carrot
Hard boiled egg
Melon
Peach with cottage cheese
Pear with cheese
Banana oatmeal cookies
Sandwiches with fruit
Oatmeal with nuts and dried fruits
Tomato
Rice cake
Grape
Turkey or chicken sandwich
Avocado sandwich
Smoothie with avocado and apple
Smoothie with banana and cottage cheese

All evening snack ideas are suitable for mothers who are losing weight, just do not increase the portion by 5 times. A child's portion will help keep your appetite in check, fall asleep peacefully, and not gain weight or upset your digestion.

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On our website Encyclopedia Baby Food there is useful information on the nutrition of your children, which is useful for everyone, and we update the Encyclopedia Baby Food website constantly and try to search and write only excellent, verified and necessary information for you and your children.

Disclaimer #1: It is necessary to understand that the author of the articles on the Encyclopedia Baby Food website is not a medical professional, “I am not a doctor.” The information I share is based on my own experience. My goal is not to teach you how to eat or feed your child, but to tell you about what we did, what new things I learned or read. This allows you to expand your knowledge about baby food, allows you to see the whole process so that you can decide whether you like it or whether it’s worth doing the same.

Disclaimer #2 : However, the above does not replace visiting your pediatrician. Before you start complementary feeding, you should seek his professional opinion on the best way to introduce new foods to your baby. Please also note that you need to look at the original date of published articles, as some “best practices” may have changed. Always consult your child's pediatrician about complementary feeding and his or her health.

Disclaimer #3: Keep in mind that every family is unique, and every situation is completely unique. There are no universal solutions. Only you can find what works best for you. Certain goals require certain sacrifices and priorities—not everyone wants to make those choices, and that's GREAT! Just know what you want to achieve and be ready to get to work doing your best!

Disclaimer No. 4: The Encyclopedia Baby Food website uses photos from books on baby food with attribution for a more complete understanding of the information (Article 1274, paragraph 1, part four of the Civil Code of the Russian Federation). Literature on baby nutrition was found freely available on the Internet.

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Strawberry puree Strawberry puree with banana Strawberry compote Compote from wild apples and raspberries Compote of dried fruits steamed in a thermos" for a child over 8 months Corn porridge Corn porridge with pear Corn porridge with pumpkin Corn porridge with pumpkin and carrots Corn porridge with apple and carrots Chicken cutlets with carrots Chicken with carrots, sweet peppers and potatoes Navy-style pasta Pasta with orange sauce Milk noodle soup Carrot and potato puree Carrot and rice casserole Carrots with chicken Fly agarics made from eggs and tomatoes Vegetable puree from cauliflower and carrots Vegetable soup with corn semolina Vegetable soup with cheese and corn semolina Vegetable cream soup with bell pepper Oatmeal Pancakes with hot kefir Omelette in a bag Omelette with broccoli and cauliflower Omelette pancake Peach puree Baked apples 7 months + Zucchini and carrot pie Zucchini pie Rice and zucchini pie White cabbage pizza Rabbit pilaf Chicken pilaf with green peas and corn 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puree Plum puree Cottage cheese, strawberry and banana puree Pumpkin puree Pumpkin and banana puree Pumpkin puree and zucchini Pumpkin and apple puree Pumpkin, apple and banana puree Cauliflower and broccoli puree Cauliflower and potato puree Cauliflower and rice puree Cauliflower and apple puree Cauliflower, green pea and zucchini puree Cauliflower puree cabbage, turkey and potatoes pureed cauliflower, potatoes and zucchini pureed cauliflower, carrots and broccoli pureed cauliflower, carrots, cheese and rice pureed cauliflower, apples and zucchini pureed zucchini pureed zucchini and potatoes pureed zucchini , carrots and apples Cherry puree Blueberry puree Prune puree Apple, pumpkin, carrot puree and a little curry Apple and pear puree Apple and strawberry puree Apple, strawberry and cherry puree Apple, peach and banana puree Carrot puree with pumpkin Cottage cheese and banana puree Turkey, potato and carrot ragout Zucchini, carrot and broccoli ragout Fish, potato, carrot and broccoli ragout Rice porridge Whole grain rice porridge Rice porridge with carrots Rice porridge with pumpkin Rice porridge with apples Rice porridge with apple and pear Rice porridge with apple and pumpkin Fish cutlets with vegetables Semi-finished fish Fish balls with ketchup Fish soup for children Fish soup with salmon and celery Carrot and kohlrabi salad Chickpea salad The laziest soup Creamy kohlrabi puree soup Smoothie with oatmeal One Pot Sauce Pea and Bacon Soup Roasted Vegetable Soup Kohlrabi Soup Salmon Soup Cauliflower Soup Potato and Turnip Soup Meatball Soup for the Picky Eater Cream of Rabbit, Pumpkin, Potato, Broccoli and Cauliflower Soup Cream of Soup beets Pumpkin puree soup with mushrooms Broccoli and celery puree soup Pork soup/stew with potatoes and carrots Cheese pasties Pumpkin cheese sauce (Annabelle Carmel's recipe) Pumpkin-apple puree Pumpkin-apple juice Pumpkin cake Pumpkin puree soup Fruit salad Fruit salad with mango Bread lavash Cauliflower with cheese Linden and thyme tea Experimental puree soup with noodles and lentils Applesauce Apple juice

Pineapple smoothie

When you want something exotic, you can make a pineapple smoothie. If you live alone or don't mind waking up other family members, simply combine pineapple chunks with milk in a blender.

Milk contains Does warm milk help you sleep? / Sleep Foundation tryptophan, and pineapples are not very high in calories, but they can T. Pranil, A. Moongngarm, et al. Melatonin and its derivative contents in tropical fruits and fruit tablets / Journal of Food Composition and Analysis raise serotonin levels.

Almond

Almonds are a source of many nutrients, so a serving of 28 grams contains 18% of the daily requirement of phosphorus for an adult and 23% of riboflavin, one of the most important water-soluble vitamins.

Photo: istockphoto.com

Regular consumption of almonds will also reduce the risk of exacerbation of certain chronic diseases, such as type 2 diabetes and some heart diseases. Because nuts contain healthy monounsaturated fats, fiber, and antioxidants.

Studies have shown that almonds directly affect the quality of sleep. It, along with several other types of nuts, is a source of the hormone melatonin, which regulates the human biological clock and signals when it is time to get ready for bed.

In addition, almonds contain magnesium, sufficient intake of which helps improve sleep quality, especially for those who suffer from insomnia.

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Low-calorie seafood and cabbage dinner salad: recipe

Seafood and vegetables are great for dinner and evening snacks. At the same time, you can make a variety of salads from seafood, adding certain vegetables and even fruits to them.

Shrimp – 200 g
Beijing cabbage – 1 small head
Cucumber – 1 pc.
Lemon juice – 1 tsp.
Soy sauce – 2 tbsp.
Olive oil – 1 tbsp.

Seafood is very healthy.
Next, prepare the salad in this way:

Boil shrimp in salted water for 1-2 minutes. If the product is fresh, 1 minute will be enough; if the shrimp are frozen, keep them in boiling water for 2-2.5 minutes. Cooking time also depends on the size of the seafood. Next, wait until the shrimp have cooled and peel them, removing the head as well.
The cabbage must be washed and dried. Next, chop it in any way convenient for you.
Wash the cucumber and cut into small cubes.
Mix seafood and vegetables in a deep plate.
In a separate container, mix juice, sauce and oil.
Season the salad with the resulting mixture and stir.
It is not recommended to salt the dish, especially since the seafood will be salted.
This salad can be eaten at any time of the day, as it is low in calories.

You can also make a low-calorie seafood salad as follows::

Shrimp – 100 g
Mussels – 100 g
Squid – 1 carcass
Lettuce leaves – 1 bunch
Beijing cabbage – 150 g
Cucumber – 1 pc.
Cherry tomatoes – 5 pcs.
Olive oil – 1.5 tbsp.
Soy sauce – 3 tbsp.
Lemon juice – 1.5 tsp.

bright salad
following these instructions:

Boil shrimp in salted water for 1-2.5 minutes. Next, we clean them from the shell and also remove the head.
Boil the mussels in salted water for 3 minutes. If the mussels are large and frozen, it may take a little longer, but if they are small, 2 minutes is enough.
The squid carcass must be immersed in boiling water for half a minute, then remove the film from it, remove the insides if necessary, etc. Next, boil the product in salted water for 1 minute. There is no need to cook the carcass longer, as it will become rubbery and lose its taste.
Wash the lettuce leaves, dry them and chop them in any convenient way.
We also wash and chop the cabbage.
Wash the cucumber and chop into cubes.
Wash the tomatoes and each piece. cut into 2 parts.
Place seafood and vegetables in a deep container.
In a separate bowl, mix juice, sauce and butter.
Season the salad with the resulting dressing.

Popcorn

When it's not loaded with sugar and other unhealthy additives, popcorn is a great snack option. It contains How much fiber is in popcorn? / Healthy Eating fiber, whose benefits are often associated1. M. A. Pereira, E. O'Reilly, et al. Dietary fiber and risk of coronary heart disease / Archives of Internal Medicine 2. Dietary Fiber Reduces Risk for Type 2 Diabetes / American College of Cardiology 3. Facts on Fiber and Whole Grains / American Institute for Cancer Research reduced risk of heart disease, diabetes and some types of cancer.

Popcorn also contains The health benefits of plain popcorn / Inside Science polyphenols. These antioxidants improve blood circulation and have a beneficial effect E. L. Wightman, DOKennedy. Polyphenol modulation of blood flow and oxygenation / Polyphenols in Human Health and Disease on overall health.