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.
Beef with vegetables
In one serving:
450 calories.
Cooking time:
30 minutes.
Ingredients for 4 servings:
- 700 g machete steak;
- 170 g fresh mushrooms, sliced;
- 110 g green peas or green beans;
- 1 can young corn cobs, drained;
- 1 thinly sliced red bell pepper;
- 1/4 cup soy sauce;
- 1 chili pepper, seeded and finely chopped;
- 2 tsp Sahara;
- 2 tbsp. lime juice;
- 2 tbsp. olive oil;
- 2 cloves of garlic, grated;
- 1 bunch of thinly sliced green onions;
- salt and ground black pepper.
Cut the meat lengthwise into pieces 10 cm long, then across the grain into slices 0.6 cm thick, season with salt and pepper. In a bowl, mix soy sauce, chili pepper, sugar and lime juice. Stir until the sugar dissolves. Add the beef to the sauce, stir to coat the meat with liquid.
Heat olive oil in a large skillet over moderate heat, add beef and cook for 3-5 minutes, stirring. Remove meat and set aside. Let the liquid in the pan thicken, about 4 minutes. Add garlic and green onions, cook for another minute. Add mushrooms, cook for 2-3 minutes. Add snow peas or beans, corn on the cob, and bell pepper and continue cooking until vegetables are crisp-tender, about 2 minutes. Add the meat to the pan and stir.
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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.
Salmon with tomatoes baked in foil
In one serving:
300 calories.
Cooking time:
40 minutes.
Ingredients for 4 servings:
- 4 salmon fillets, 140 g each;
- 3 tbsp. olive oil;
- 3 chopped tomatoes;
- 2 shallots, chopped;
- 2 tbsp. fresh lemon juice;
- 1 tsp dried oregano;
- 1 tsp dried thyme;
- salt and ground black pepper to taste.
Preheat the oven to 205 degrees. Drizzle the fish with 2 teaspoons olive oil, pepper and salt. In a bowl, combine tomatoes, shallots, 2 tablespoons oil, lemon juice, oregano, thyme, salt and pepper.
Place the salmon fillets on a sheet of foil, buttered side down, and twist the ends of the foil into a spiral. Spread the tomato mixture over the fish. Cover the dish completely with the edges of the foil and place the parcels on a baking sheet. Bake until done, about 25 minutes.
Photo: istockphoto.com
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.
American pasta salad
In one serving:
286 calories.
Cooking time
: 30 minutes.
Ingredients for 6 servings:
- 2 cups cooked and washed pasta cones;
- 1/3 cup chopped celery stalk;
- 1/4 cup chopped red onion (soak in water for 5 minutes);
- 1 tbsp. chopped parsley;
- 1/2 cup cherry tomatoes (optional);
- 1/2 cup mayonnaise;
- 3/4 tsp. dry mustard;
- 1.5 tsp. Sahara;
- 1.5 tbsp. apple cider vinegar;
- 3 tbsp. sour cream;
- salt, freshly ground pepper to taste.
In a large bowl, combine pasta, celery, onion, parsley and tomatoes. In a small bowl, mix mayonnaise, mustard, sugar, vinegar, sour cream and salt. Season the salad with sauce, salt and pepper.
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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.
Tuscan vegetable soup with beans and spinach
In one serving:
145 calories.
Cooking time:
35 minutes.
Ingredients for 6 servings:
- 1 can of canned white beans (drain liquid, rinse beans);
- 1 tbsp. olive oil;
- 1 cup diced onion;
- 1/2 cup diced carrots;
- 1/2 cup diced celery stalk;
- 1.5 cups diced zucchini;
- 1 chopped garlic clove;
- 1 tsp dried thyme;
- 1/2 tsp. dried sage;
- 1/2 tsp. salt;
- 1/4 tsp. freshly ground black pepper;
- 0.9 liters of lightly salted chicken or vegetable broth;
- 1 can of tomatoes in pieces without salt;
- 2 cups chopped spinach leaves;
- 1/3 cup grated Parmesan.
Mash half the beans in a bowl with a potato masher or spoon. In a large saucepan, heat the oil over moderate heat and add the onion, carrots, celery, zucchini, garlic, thyme, sage, salt and pepper. Cook for about five minutes until the vegetables are soft, stirring occasionally.
Add broth and tomatoes with juice to the pan and bring to a boil. Add the pureed and whole beans and spinach and cook for about three minutes until the spinach is wilted. Serve sprinkled with Parmesan cheese.
Photo: istockphoto.com
Frozen berry smoothie
In one serving:
366 calories.
Cooking time:
5 minutes.
Ingredients for 2 servings:
- 1 frozen banana, peeled and chopped;
- 2 cups frozen strawberries, raspberries or cherries;
- 1 glass of milk;
- 1/2 cup plain or vanilla yogurt;
- 1/2 cup freshly squeezed orange juice;
- honey to taste.
Place all ingredients in a blender and grind until smooth, pour into glasses.
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Chowder with broccoli and cheddar cheese
In one serving:
200 calories.
Cooking time:
40 minutes.
Ingredients for 6 servings:
- 350 g of concentrated milk;
- 1 head of broccoli;
- 1 finely chopped small onion;
- 1 medium red potato, diced;
- 1/4 cup flour;
- 3 cups chicken or vegetable broth;
- 1/4 tsp. fresh grated nutmeg;
- 1 cup shredded sharp cheddar;
- 1 tsp Worcestershire sauce;
- salt and pepper;
- 2 green onions, thinly sliced into rings.
Separate the broccoli buds from the stem: chop the large ones, set aside the small ones for decoration. Peel the stem and chop finely.
Fry the onion, potatoes and broccoli stalk over moderate heat, stirring, for 7-10 minutes. Add flour and fry for 2 minutes. Pour in the broth and bring to a boil. Reduce heat and simmer, stirring occasionally, until vegetables thicken and soften - 12-15 minutes.
Place small broccoli buds in a saucepan and add 1/2 cup water and bring to a boil. Cover and cook until tender, about five minutes. Mix all ingredients in a saucepan, remove from heat, add salt and pepper to taste, sprinkle with green onions on top.
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