On average, adults should eat somewhere between 2,000 and 2,300 calories per day, depending on a number of different factors, including age, sex, size, and level of physical activity. (And yes, while the number of calories you need may decrease as you get older, you don’t gain weight as a result—with age comes a drop in metabolism, which means it takes less food energy to support your normal daily activities.)
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If you’ve been eating the same number of calories and not making any physical activity changes and the scale still isn’t budging, then it’s possible that you aren’t eating the right kind of food.
So what’s one of the best ways to lose weight? Eating less. Eating less means that you burn more calories than you consume, and the more calories you burn, the more weight you lose. Eating less is the key to losing weight, and being able to stay in that weight loss zone for a long time.
what to eat in the night to lose weight
At night most people tend to eat unhealthy, so its really important to prepare your meals. Did you know that eating certain foods at night can help you lose weight? While it’s been widely documented that diet and exercise are the best way to lose weight, eating at night can actually help you shed pounds. You don’t have to cut out calories completely. Instead, focus on eating healthy by choosing the right foods at the right time of day.
If you are trying to lose weight, you know that it is important to not overeat, no matter how much you love the food. You might think you are eating a reasonable amount, but it is very easy to overeat, especially at night.
If you are someone who suffers from overeating at night, there is a good reason for it:
- You are likely more tired than you think.
- Food is often the easiest thing to turn to when you are tired or bored.
To avoid overeating at night, try eating enough to fill your stomach halfway, and then having a snack before bed. It is also a good idea to eat a protein-filled snacks, since protein is more filling than any other food group.
Why people eat in the night and possible health consequences
A lot of people think that they should only eat three meals a day in order to lose weight, but the truth is that you can eat whenever you want. As long as you eat healthy, balanced meals and snacks, and don’t eat too much, you should be just fine. People eat at night for many reasons, but weight loss is definitely not one of them. In fact, if you eat late at night you may gain weight over time.
The problem is that when you eat at night, you are more likely to eat junk food, which is calorie-dense and often made with trans fat or saturated fat. These types of fats are known to be harmful to your heart. When you eat before bedtime, your body doesn’t burn calories as efficiently, so you will store the extra calories as fat.
The fact is that people regularly eat at different times, and there are a number of different reasons why people choose to do so. Some people eat to celebrate, others to commiserate, and some just to pass the time. Whatever the reason, people who eat at night generally eat more than they would if they ate during the day, and those trying to lose weight should be aware of the possible health consequences.
There are some serious health consequences to eating at night that you should be aware of:
- It can lead to weight gain. This is because, when you eat at night, you’re usually eating high calorie foods like sweets and fried foods that you wouldn’t eat during the day.
- It may lead to diabetes
- Liver disease
- Heart disease
- and even cancer
Avoid bad late night foods
After a late night of work, an evening of drinking, or an evening of socializing you might be tempted to reach for a midnight snack. If you are trying to lose weight, this should be avoided at all costs. Calories that are consumed late at night are the most likely to be stored as body fat, since your body is naturally prone to storing calories as fat at this time.
While it’s tempting to reach for greasy snacks when you’re tired, eating large meals at night can pose a serious threat to your weight-loss goals. Why? The hormones that control appetite are metabolized differently during the day than they are at night, and when you’re tired, there is more of an appetite-stimulating hormone called ghrelin.
When your body releases more ghrelin, it’s harder to control your cravings for high-fat meals. Plus, when you sleep, your metabolism slows down (part of the reason why you gain weight while you sleep), and bad late-night eats can cause your body to store fat more easily.
The only time you should be eating after 8pm is if you are taking part in an evening workout and your body needs energy for this workout.
The best evening snacks to lose weight
Sometimes we are so busy during the day that we don’t have time to prepare a proper meal. That’s why most of us turn to smaller and faster snacks to hold us over until dinner. While there are many “healthy” snacks that are available, not all are the best choice.
The best evening snacks to lose weight are the ones that will keep you full and satisfied until your next meal. If you choose the wrong snacks, you can easily end up overeating and making your weight loss efforts useless. Think nuts, veggies, cheese, and whole grains, which help you feel more satisfied and will help you lose weight.
Now, let us have a look on our 27 top picks on what to eat in the night to lose weight:
What to eat in the night to lose weight best snack option 1:
Red Tart Cherries
Losing weight is hard, but staying slim after you’ve achieved your goal weight can be even harder. Fortunately, for those who are looking for a way to keep those extra pounds from creeping back on, science has come up with a new weight loss secret: Tart Cherries.
Red tart cherries may help you burn fat, thanks to their high levels of melatonin and powerful antioxidants. A 2009 study in the “Journal of Agricultural and Food Chemistry” found that the adiponectin (a protein that regulates fat burning) levels of overweight men dropped 17 percent after they drank a cherry juice cocktail for 12 days. Another 2009 study in “Appetite” found that eating a tart cherry for dinner or with breakfast improved weight loss and reduced the desire to eat later in the day.
Berrilys Organic Dried Tart Cherries
$19.89
amazon.com
What to eat in the night to lose weight best snack option 2:
Blueberries
Did you know that blueberries aren’t just delicious, but also a natural weight loss aid? Blueberries are an excellent source of fiber, which causes them to be digested more slowly than other fruits. This means that eating blueberries can help you feel full longer than glucose-rich foods, which tend to be processed quickly.
Since blueberries are low in calories and packed with fiber, they can help you lose weight.
Like most fruits, blueberries are a great way to fill up without filling up. They’re also packed with antioxidants, which slow the aging process and can help prevent a host of illnesses.
But are they more effective at weight loss when eaten at night or during the day? The answer depends on whether you’re looking for short-term results like weight management or long-term health benefits like a reduced risk of heart disease or cancer.
Kirkland: Whole Dried Blueberries 20 Oz (3 Pack)
$38.87
amazon.com
What to eat in the night to lose weight best snack option 3:
Kiwis
Kiwis are naturally low in calories, and they’re also packed with fiber (3 grams per fruit). Fiber helps fill you up so you’re less likely to overeat at night. They’re also rich in vitamin C and folate, which may help lower your risk of cancer and heart disease. Kiwis are low in sugar (1.9 grams per fruit), which may help you avoid blood sugar spikes that can lead to increased cravings.
One way to trick your body into using more energy is to eat kiwis before bedtime. Kiwis are high in potassium, which stimulates the muscles, causing them to work harder than usual throughout the day.
Though you won’t notice this effect during the day, it will become apparent once you’re in bed and ready to fall asleep. Your body will still be working hard to digest the kiwi, and this will cause your body to burn more calories while you sleep.
Fresh Kiwis (7 pack)
$26.61
amazon.com
What to eat in the night to lose weight best snack option 4:
Beef Biltong
Facts:
- A) Beef biltong, which is also called beef jerky, is made from lean beef that is marinated in a mixture of spices and dried over a period of several days, during which time the flavor intensifies and the meat becomes chewy.
- B) Beef biltong is chewy and savory.
- C) Instead of eating a large dinner, try eating a small dinner and a small snack of beef biltong. By the time you wake up in the morning, you will feel full and satisfied, and won’t feel the need to eat a full breakfast.
Stryve Biltong, Beef Jerky without the Junky
$23.99
amazon.com
What to eat in the night to lose weight best snack option 5:
Low-sugar Granola
When it comes to weight loss, it seems like there’s a million things to change: the foods you eat, how much you eat, how often you exercise, when you exercise, etc. So, which should you change first? The best way to lose weight is to make simple, healthy changes to your daily routine.
One of the easiest ways to lose weight is to replace some of the foods you eat with lower-calorie, lower-sugar alternatives. One simple switch you can make is to swap out your sugary, high-calorie after dinner snack for some low sugar granola.
Eating granola is an important part of a healthy diet, and can help treat a range of ailments, from high blood pressure to obesity to digestive problems. Low sugar granola is made from grains, nuts, seeds and dried fruit that have been cooked and dried using little or no sugar.
gr8nola THE ORIGINAL – Healthy, Low Sugar Bulk Granola Cereal
$41.99
amazon.com
What to eat in the night to lose weight best snack option 6:
Savory Snack Bar
If you want to sleep better, there’s one small thing you can do to help: eat a savory snack bar before bedtime. That’s the conclusion of research published in the journal Appetite, and it’s backed up by a lot of evidence.
For many years, people have believed that eating before bedtime would result in weight gain, but newer studies show that eating the right snack before bedtime can actually help you lose weight . The key to eating before bedtime is to choose snacks rich in fiber, protein, and whole grains. These types of foods digest more slowly, which helps you avoid the late-night cravings and keep you feeling full for longer.
Just the Cheese Bars 12-pack, Crunchy Baked Low Carb Snack Bars
$23.88
amazon.com
What to eat in the night to lose weight best snack option 7:
Nonfat Greek Yogurt
Don’t reach for the ice cream when you have a craving for something sweet after dinner. Instead, try a nonfat Greek yogurt, suggests a recent study published in the journal Appetite . According to the study, women who ate Greek yogurt before bedtime lost twice as much weight as those who didn’t.
That may be because protein can help you feel fuller for longer, says Ann Kulze, MD, author of Dr. Ann’s 10-Step Diet: A Simple Plan for Permanent Weight Loss and Lifelong Vitality.
Chobani, Nonfat Greek Yogurt, Plain 16 oz
$29.99
amazon.com
What to eat in the night to lose weight best snack option 8:
Peanut Butter on Whole Grain Bread
Let’s face it: The average person is busy. Between work, family, and everything else life throws at you, who has time to make dinner, let alone eat it? If you find yourself too tired to cook, but need something to keep your stomach from rumbling, try peanut butter on whole grain bread.
Eating peanut butter on whole grain bread is an easy way to boost your metabolism, fill you up, and help you lose weight. Peanut butter contains healthy fats that will help keep you full for longer. Eating it before bedtime will also help you burn more calories while you sleep.
Teddie Peanut Butter 16 Ounce
$21.60
amazon.com
What to eat in the night to lose weight best snack option 9:
Pistachios
Pistachios are such a popular snack in the U.S. (we consume nearly 3 billion pounds of them annually) that many of you probably already know about the health benefits they offer. Pistachios are actually among the healthiest of all nuts, they pack a ton of nutrients and all kinds of antioxidants (more than any other nut or dried fruit, in fact).
Pistachios are also high in fiber and the “good” kind of fats, which means they’re a great choice for those who are watching their weight.
Wonderful Pistachios Resealable Bag, Roasted & Salted, 48 Oz
$21.15
amazon.com
What to eat in the night to lose weight best snack option 10:
Nuts
When we sleep, our body releases growth hormone (GH) which helps your body repair and restore itself. In addition to that, GH helps with burning fat and maintaining muscle mass. Research shows that eating nuts before bedtime can help to boost the release of GH and help you lose weight.
It’s Just – Macadamia Nuts from Hawaii, Made in USA (24oz)
$29.99
amazon.com
What to eat in the night to lose weight best snack option 11:
Protein Shake
After a year-long research study, researchers found that drinking a protein shake before bed improves sleep quality and boosts weight loss. Protein shakes are a great way to boost your protein intake and get in a little extra nutrition before bedtime. And, while you might be tempted to grab a high-calorie treat or beverage before bedtime, it’s best to stick with a nutrient-packed smoothie.
Premier Protein Shake with Oats, Blueberries & Cream, 12 pack
$24.99
amazon.com
What to eat in the night to lose weight best snack option 12:
Crackers & Cheese
Cheese contains a wide range of important nutrients that could help you lose weight, and it’s a solid meal replacement on its own. The problem is that many people don’t know that cheese is also a source of calcium, which is crucial to your diet in order to maintain strong and healthy bones.
Vinta Crackers, Original – Delicious Bold Taste of 8 Grains and Seeds
$37.09
amazon.com
What to eat in the night to lose weight best snack option 13:
Dried fruit
Do you know that dried fruits are considered a rich source of natural energy, complex carbohydrates, fiber and other nutrients? Eating dried fruit before bedtime, particularly apricots, prunes, and raisins, can help you lose weight, according to a recent study in Diabetes Care.
The researchers recommend that if you are over the age of 30, eating one to two servings of these fruit per day could help you lose up to 1.6 pounds per week. This is about twice the amount of weight loss that can be expected from exercise alone.
Vinta Crackers, Original – Delicious Bold Taste of 8 Grains and Seeds
$22.97
amazon.com
What to eat in the night to lose weight best snack option 14:
Vegan Snack Bar
There are a number of benefits to starting a vegan lifestyle. Eating a plant-based diet is a great way to lose weight, ease joint pain, and improve overall health. While most people think that going vegan means giving up all tasty foods, this couldn’t be further from the truth. There are plenty of great plant-based snack bars that taste great, help you stay full, and help you lose weight.
IQBAR – Gluten-free, Dairy-free and Vegan Snacks
$37.98
amazon.com
What to eat in the night to lose weight best snack option 15:
Vegan Yogurt
So Delicious Dairy Free Coconut Milk Yogurt (6 pack)
$85.90
amazon.com
What to eat in the night to lose weight best snack option 16:
Bananas
One banana a day can reduce the risk of obesity and type 2 diabetes by up to 17%, and maintain a healthy body mass index (BMI). On top of that, eating a banana before bedtime can prevent you from snacking on unhealthy foods, and will help you fall asleep faster. This is why we recommend eating a banana 1-2 hours before sleep. You don’t have to eat the whole banana, just take a bite of it.
Fresh Bananas
$16.48
amazon.com
What to eat in the night to lose weight best snack option 17:
Eggs with Everything Bagel seasoning on top
Eggs are one of the best foods for you! They’re loaded with protein, which helps you build lean muscle mass and burn fat. For years, experts have been saying that a small meal of eggs is the perfect way to start your day, and some studies even showed that people who eat eggs before bedtime have better chances in losing weight. Whether or not this is true is up for debate, but what is true is that eggs are packed with nutrients that will help you not only lose weight but also keep it off.
Trader Joe’s Everything but the Bagel Sesame Seasoning Blend (pack of 2)
$10.38
amazon.com
What to eat in the night to lose weight best snack option 18:
String Cheese
KRAFT CHEESE POLLY-O STRING MOZZARELLA 12 OZ
$39.99
amazon.com
What to eat in the night to lose weight best snack option 19:
Almonds
Almonds are a great source of protein and are low in fat. When you eat almonds, it helps your body produce enzymes that help you burn fat. The fatty acids that are in almonds also makes you feel full, which aids in weight loss. They also contain fiber, which keeps your digestive system healthy. Eating almonds before bedtime helps make you feel full for longer, which in return will help you lose weight.
Blue Diamond Almonds
$11.98
amazon.com
What to eat in the night to lose weight best snack option 20:
Cottage Cheese
We’ve heard it a million times, “Buy the book, read the book, watch the movie, and go to the gym for the right reasons.” But have you ever heard “Buy the book, cut the cheese, eat the cheese, take a nap?” A lot of you probably have. Let me tell you, that’s actually a good idea!
Good Culture, Organic Low Fat Cottage Cheese
$5.55
amazon.com
What to eat in the night to lose weight best snack option 21:
Citrus Fruits
There is a lot of research that indicates that grapefruit can help you lose weight, if you are careful on how you eat it. Grapefruit helps boost your metabolism, so that you burn more calories throughout the day, as well as releasing amino acids that can help you lose weight rapidly. It also helps keep your blood sugar and insulin levels steady so you don’t get hungry between meals.
What to eat in the night to lose weight best snack option 22:
Lentils
Lentils are a great low-calorie, high-protein food to help you lose weight. This is because the fiber and high concentration of nutrients help you feel full for longer. Here’s a great way to eat them:
Toss a handful of lentils into a container, cover them with water and stir. Let them sit overnight, then drain out the water, and sprinkle the lentils in a bowl. Add a few sprinkles of lemon juice, a pinch of salt, and a tablespoon of olive oil. Mix it all together and enjoy them!
Tasty Bite Indian Madras Lentils, Microwaveable Ready to Eat
$16.99
amazon.com
What to eat in the night to lose weight best snack option 23:
Cucumbers
One of the many health benefits of eating cucumbers is that they are high in fiber, which helps with digestion and absorption of nutrients. The antioxidants in cucumbers help prevent free radical damage that can lead to cancer, heart disease and other problems. Furthermore, eating cucumbers with your dinner can actually lower hunger and help you eat less overall.
What to eat in the night to lose weight best snack option 24:
Green Tea
Green tea is a powerful weight loss aid because it has a high catechin content that can boost metabolism, lower insulin levels and improve cholesterol levels. In fact, a study published in the Journal of Nutrition revealed that overweight women with high cholesterol who drunk large amounts of green tea every day for three months lost more weight than those who didn’t.
Bigelow 100% Organic Green Tea
$11.99
amazon.com
What to eat in the night to lose weight best snack option 25:
Whole-grain Toast with a scoop of Guacamole
Dave’s Killer Bread 21 Whole Grains And Seeds Organic Bread
$20.00
amazon.com
What to eat in the night to lose weight best snack option 26:
Black olives
These little gems offer a wealth of health benefits, including improving your mood and helping you lose weight. Black olives are brimming with the powerful antioxidants anthocyanin and polyphenols, which reduce inflammation and help combat diseases. Black olives are also rich in fiber, which fills you up and keeps you feeling full, helping you to keep the weight off.
Pearls – Olives To Go (16 cups)
$17.18
amazon.com
What to eat in the night to lose weight best snack option 27:
popcorn
There is no doubt that popcorn is a great healthy snack, but it is also a convenient one. It is incredibly tasty, and also a great source of fiber, vitamins, and minerals.
Amish Country Popcorn
$14.99
amazon.com
Also Read:
- Top 7 Ways To Restart Your Weight Loss
- Need Some Keto Cookbooks? The Best 8 Cookbooks Money Can Buy
- Keto Diet For Weight Loss – How To Start Keto Diet For Weight Loss
- 8 Tips On How To Start Ketosis Diet
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