Yeah, you got an idea of cooking something for your hungry tummy in the late evening but yeah you’re also in doubt you don’t know the proper nutrition profile of food items.
Then a thought also jumped into your mind that eating food without knowing its nutrition profile your tummy becomes heavy and in the coming weeks you notice that your weight drastically increased.
All of this is happed only because you’re lacking the proper knowledge and guidance of what food items or snacks you should consume at late night.
Look at what the recent study says about how eating at late night impacts on our health.
The solution to eating wrong late-night snacks is simple you have to know about healthy late-night snacks, how healthy late-night snacks are affecting you in a good way and you should start making them part of your late-night hunger.
Facts About Healthy Late Night Snacks
Look at some of the facts of healthy late night snacks that you’re not aware of.
#Fact 1 – Build Lean Muscle
Healthy late-night snacks help your body to make a lean muscle mass but not contribute by adding any fat to the body. eg- Cottage cheese is very famous as a late-night snack.
Researchers had conducted a study in 2018, Researchers had 10 active women in their age 20s. Women are taking either a cup of cottage cheese (contains 30 gm of protein and 0 gm fat), casein powder 30 gms, and a non-caloric placebo.
The researchers analyze their energy consumption- noticing the energy which has been consumed when they are sleeping and after they awake the next morning.
|Nutrition value per||100 gm|
|Total fat||4.3 gm|
|Total Carbohydrate||3.4 gm|
#Fact 2 – Reduces Level Of Hunger Hormones
Healthy late-night snacks make it perfect by reducing the level of the hormone inside your body which is the reason for your uncontrolled eating.
How cool it is when you eat a little and also don’t feel hungry anymore, here dark chocolate plays the role. Researchers have found that eating dark chocolate as a late night snack will add on amazing benefits.
The bitter taste of dark chocolate is the cause you’re not feeling to eat anymore. It reduces appetite and willingness to eat more.
Look at the study conducted by researchers on effects of dark chocolate on appetite and energy intake.
|Nutrition value per||12 gm|
|Total Fat||3 gm|
|Total Carbohydrate||8 gm|
The other cause is the presence of stearic acid and polyphenols in dark chocolates which slows down the fat absorption process. Hence, contributing to the feeling of fullness.
#Fact 3 – Helps Sleep Better
Yeah! you read it right what is the benefit of healthy late-night snacks if they will not even help to make your sleep better. This is also the added advantage of eating healthy late-night snacks.
Kiwis will take this responsibility as you’re very well aware of how nutritious kiwis are despite their nutrition-rich profile they also promote better sleep at night.
A study conducted to find out the effect of kiwi fruit on sleep, researches had concluded that the people who are eating kiwi at 1 hour before they are going bed to take asleep.
Are experiencing quality sleep, their sleep becomes easy and fast as compared to before when they are not eating kiwi.
|Nutrition value per||100 gm|
|Total Fat||0.5 gm|
|Total Carbohydrate||15 gm|
Kiwi’s are packed with numerous vitamins and minerals, in higher amounts Vitamin C and E. Kiwi’s are composed of folate, potassium, serotonin, and antioxidants which promote sleep.
#Fact 4 – Repair Muscle, Muscle Strain, Torn Muscles
There are not always normal conditions for sleep there may be chances when you are feeling the strain in your muscles- reasons could be different for everybody.
Some feel due to spending long hours in office works and some because of their daily muscle building in which breaking of muscle is the part of it.
However, there must be some healthy late-night snacks that you can try to get better sleep and will also repair your muscles.
Protein smoothies are an outstanding choice in this condition, protein smoothies have a higher volume of amino acids, tryptophan which will go inside your system.
The amino acids, will take the charge of repairing your broken muscles and promotes their growth.
On the other hand, tryptophan is responsible for maintaining and enhancing serotonin levels inside your body which is another important aspect for inducing good sleeping patterns.
|Nutrition value per||1 scoop (22 gm)|
|Total Fat||1.5 gm|
|Total Carbohydrate||3 gm|
Protein smoothies are good when you want to drink some cool, nutritious, and delicious drinks. You can add milk, soy milk, and yogurt.
#Fact 5 – Becoming Bones Strong
Who doesn’t need strong bones? And how cool it is when you are adding density to your bones without any physical work. You just have to add some healthy late-night snacks which work all the rest.
The calcium packed foods are believed to add strength in bones of your body.
Yogurt is among the best calcium-rich food which you can include in your diet and will definitely give your bone more strength.
This dietary nutrient has also been known for enhancing good sleep in individuals having difficulty sleeping.
The greek yogurt contains tryptophan which your body further converts into two hormones namely serotonin and melatonin which makes your mind free from any stress and confusion.
Pushing your body to the resting situation and sleep.
|Nutrition value per||100 gm|
|Total Fat||0.4 gm|
|Total Carbohydrate||3.6 gm|
Despite all other nutrition facts yogurt also contains a good amount of proteins. Protein is also known to increase laziness which further pushes people to sleep.
See the study on pre-sleep effects of protein intake on muscle.
Frequently Asked Questions
What should I eat at 3 am?
There could be many choices of food like which are rich in fiber content, protein content is preferrable like- banana, protein smoothie, cottage cheese, peanut butter with bread, avocado, kiwi, apricot, guava, blackberries, etc.
Are late night snacks unhealthy?
Researchers have proved that eating late at night continuously will cause our body to bulk up fat because the metabolism of our body at night is not as quick as it works in the daytime. So, it is said to avoid late-night eating, still, you have a choice you can choose some healthy late-night snacks which will not impact that much.
What should I eat to lose belly fat overnight?
Eating food or snacks rich in fiber and protein will benefit you like a miracle. You can include seeds and nut as you late-night snacks. These nuts and snacks are high rich sources of proteins and fibers and also monounsaturated fats which are believed stomach-filling fats. Flaxseed is a great choice as these packed with omega 3 fatty acids, proteins, fibers which further control weight.
Eating late at night is not preferred but if you still have such situations you can try healthy late-night snacks which are not bad for you as if you eat some regular snack item.
So, for better weight management you can include all the late-night snacks which are discussed above. Eat them on alternate days and also you will gain some added benefits.
See to it if you’re having some health-related problem you should first consult your health specialist then only you should try something.
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