[Top 8] Foods to Eat before Bed to Lose Weight and Burn Fat Fast

01 Apr [Top 8] Foods to Eat before Bed to Lose Weight and Burn Fat Fast

Today’s lifestyle has given birth to many health issues and one of them is weight gain. 

Along with it, one more consequence of the Gen Z lifestyle is late-night work. 

Both of which don’t support your weight loss dream. 

But what to do if you are on a weight loss journey and feel hungry at 11 pm?

Well, simple as that, look for what can you eat before bed to lose weight.

To make it even simpler, you can give this blog a read to find out what to eat before sleep to lose weight. 

But before that, let’s just quickly find out is eating before bed good for weight loss or not. 

Should You Eat Before Bed To Lose Weight?

Eating before bed has been quite controversial. 

It’s a long-held belief that eating right before going to bed affects your digestive system and may lead to weight gain. 

However, there are also experts who claim that eating healthy food before bed may induce weight loss. 

The proofs in support and against the argument make it a hot topic among weight loss enthusiasts.

So, what should you do?

Should you eat before sleep to lose weight or just overlook your hunger pangs?

Well, while it might seem a little illogical at first, eating food right before bed can be helpful.

It may reduce your hunger pangs and stimulate the weight loss process. 

To make it clear, these claims are not baseless. 

Some evidence suggests that eating bedtime snacks can help with weight loss. 

The catch is that it depends on what you are eating and how. 

In fact, logic says if you structure your snack after dinner rather than just keep on munching, you can actually prevent yourself from overeating. 

Moreover, another study suggests that eating a structured snack on the basis of ready-to-eat meals can also assist with weight management. 

In a study, eating ready-to-eat cereal with low-fat milk 90 minutes after dinner for 4 weeks showed signs of weight loss.

Notably, participants showed a weight loss of 1.85 pounds. 

It’s all about the choice of the right foods, and the way you structure them in your diet. 

Now, you must be wondering after all this, what should I eat before bed to lose weight. 

No worries, mate; we are here to help you with this. 

So, let’s begin the quest to find the right snacks to eat at night for weight loss.

What To Eat Before Bed To Lose Weight?

You must know that weight has more to do with your energy expenditure and calorie consumption and less with time. 

In case you have this habit of taking a long walk after dinner or eating 3-4 hours before sleep, a craving is inevitable. 

At this time, what’s important is to pick your foods wisely. 

With this in mind, it is more beneficial to pair a protein snack with something rich in carbohydrates. 

Here’s a list of some of the best foods to eat before bed to lose weight. 

#1. Bananas

When looking for what to eat before bed to lose weight, bananas are the best option. 

They are naturally made of easily digestible carbs and are a great source of magnesium. 

This calms the cortisol hormone and promotes sound sleep. Also, the fiber content in bananas can keep you full for longer and also satisfy your sweet cravings. 

According to a study, the use of NBS (Natural Banana Starch) as a part of dietary fiber supplementation promotes weight loss. 

In the study, participants consumed NBS 24g/d for 4 weeks. As a result, there was a significant decline in weight loss. 

The study further concluded that one can use NBS as a cheap alternative to reduce body weight and improve glucose homeostasis.

Thus, bananas are definitely a worthy pick. 

#2. Cottage Cheese

If your growling stomach makes you toss and turn every night, do something more than just stressing over what to eat at night to lose belly fat.

If you love dairy foods, cottage cheese is something you’d love to eat before bed without thinking about weight gain. 

Cottage cheese is completely filled with protein, casein, and amino acid-like tryptophan. 

While casein is great for muscle recovery, tryptophan can help you with better sleep. 

According to research published in the British Journal of Nutrition, active young women in their 20s ate cottage cheese 30-60 minutes before going to bed. 

As a result, there was better metabolism and no gain in body fat. 

Interestingly, every 100 grams of cottage cheese contains only 2.7 grams of net carbs. 

This makes it a great pick for late-night snacks. Not to forget, it is cheap as well. 

#3. Oolong Tea

Although it is a drink, it still needs your attention. 

You may have heard of green tea for weight loss but now it’s time to give the same importance to oolong tea. 

Just like green tea, it has caffeine. However, it also contains antioxidants and lipid-lowering properties that assist in weight loss. 

But the reason you should choose this drink before going to bed for weight loss is it doesn’t hamper your sleep. 

According to research by the University of Tsukuba in Japan, consuming only 2 cups of oolong tea increases fat oxidation and can help with weight loss even when you are sleeping. 

In a 2-weeks study period, volunteers consumed oolong tea, caffeine, and a placebo. 

In the result, it was evident that oolong tea and caffeine resulted in a 20% fat breakdown. Notably, oolong tea also worked while sleeping. 

You might think because of caffeine content, it may hamper your sleep. But that’s not the case! 

Researchers also studied sleep patterns, and there was no change. 

Interestingly, it contains Epigallo Catechins (EGCG) that help break down fatty acids. 

So, if you are a tea lover, switch to oolong tea for weight loss before going to bed. 

#4. Almonds

When you hear almonds, you don’t really think of weight loss. Right?

Because of the reputation of being a high-calorie and high-fat food, almonds are often disguised as weight-gaining foods. 

But the reality cannot be further from the truth!

Almonds are rich in protein, fiber, and good fats. 

• 6 grams of protein in 22 almonds 
• 3 grams of fiber in every serving of almond
• 15 grams of fat in a single ounce serving of almonds. 

Packed with essential nutrients, almonds can induce muscle recovery. 

Adding to it, almonds can also be beneficial in burning belly fat. 

Notably, a study was done to analyze the effects of almonds on weight loss. 

Around 108 obese and overweight women were studied for 3 months in a randomized study. Out of which, 100 completed the study. 

The participants were randomly divided into groups. 

One group was on a hypocaloric-almond-rich diet (AED) and the other was on a hypocaloric nut-free diet (NFD). 

In comparison, it was clear that the group with balanced AED showed better weight loss. Plus, the group also showed overall better improvements.

So, when you’re done with dinner but don’t know what to eat before sleep for weight loss, almonds may be the best choice. 

#5. Peanut Butter

Peanut butter is a premium choice for many athletes and bodybuilders. 

The reason being it is rich in protein and helps with muscle recovery and regeneration. 

But is it also among the foods to eat before bed to lose belly fat?

Well, yes. 

Peanut butter contains tryptophan and amino acids. While tryptophan induces better sleep, amino acids assist in weight loss. 

Also, it is highly rich in protein. 

In a small study, the results clearly stated that consuming a good amount of good sources of protein before bed increases metabolism the next morning. 

RELATED: High-Protein Diet for Weight Loss 

Not to mention, peanut butter is calorie-dense. Eating one spoon before bed melts fat like how butter melts on a hot pan. 

Yet, not every peanut butter is for you if you want to keep fat low and lose weight.

If you want to eat peanut butter before bed, go for natural peanut butter and avoid the ones with added sugar and oils. 

#6. Sweet Potatoes

Potatoes and weight loss may sound contradictory. 

But not when it’s a sweet potato. 

Sweet potatoes are highly enriched with dietary fiber and loaded with water content. 

Additionally, sweet potatoes are also packed with carbohydrates and magnesium. 

These two ingredients slow down the breakdown process and induce better sleep. Both of which are highly required for weight loss. 

A randomized controlled study was conducted to assess the effects of White Sweet Potato (WSP) as a Meal Replacement for Overweight White-Collar Workers. 

For this study, 58 individuals consumed either 2 packs (132g) a day of WSP or a normal diet daily for 8 weeks. 

In the end, it was found that there was a 5% decrease in body weight, body-mass index, body fat, and mid-arm circumference.

A 3.5% decrease in glycated hemoglobin levels was also noted. 

It was, hence, concluded that white sweet potato is an effective meal replacement and can result in weight loss. 

Tip: Steamed sweet potatoes could be a great addition to your bedtime snacks for weight loss. 

#7. Popcorn

You all will agree that popcorn is one of the best snacks to eat at night for weight loss. 

Firstly, it doesn’t feel like you are eating something heavy. That is to say, it looks and sounds like a snack too. 

It’s not every time that you feel hungry. Sometimes, you just crave “something to eat” before you go to bed. For such cravings, popcorn is the best. 

Secondly, the nutritional content doesn’t lead to weight gain. Rather, popcorn helps with weight loss. Interestingly, you’ll find only 30 calories in one cup of air-popped popcorn. 

Adding to it, popcorns are rich in carbohydrates and contain tryptophan as well. 

So, if you’re craving something to munch on as a late-night snack, switch to popcorn from potato chips. 

In a popcorn vs potato chips research, it was clearly found that it was more satiating as compared to potato chips. 

In the study, 35 normal weight, non-smoking participants of age 20-50 years took part. Some participants consumed 200 ml of water while others consumed:

• 1 cup popcorn
• 6 cups popcorn
• 1 cup potato chips 

…With 200 ml of water each. 

As a result, it was found that participants who consumed 6 cups of popcorn expressed less hunger, more satisfaction, and less prospective food consumption. 

Be fearless and munch on popcorn before bed to lose weight. 

#8. Kiwi

If you are in search of that 1 fruit to eat before bed to burn fat, kiwi might just be your pick. 

Kiwi puts a full stop to an age-old myth about late-night eating being bad. 

A good night’s sleep can’t slip out from the list of weight loss requirements. Kiwis being high in serotonin levels supports quality sleep.

If you’re still not convinced, kiwi is also rich-in high-fiber content. 

Not to mention, it is also super-rich in Vitamin C and only contains 45 calories per fruit. 

Kiwi is great for digestion and reducing inflammation. 

Also, it promotes satiety and takes care of your hunger pangs. 

Hence, you don’t end up loading extra calories and keep your weight under control. 

Obviously, one can’t afford to overlook good digestion when trying to lose weight. Eat 2 kiwis before bedtime and see your waist-line declining. 

These were some of our ideas on what to eat before bed to lose weight fast.

Besides keeping a check on what can I eat before bed to lose weight, you must support your efforts with some tips. 

ALSO READ: Thermogenics for Weight Loss 

Going to bed with a rumbling tummy is not something you need to do for weight loss. 

You can feed yourself and still keep your weight loss goals on track. 

Just pick the right foods!

The Rundown

Weight loss can be overwhelming, especially when the results are nowhere near. 

Just know that every person’s body reacts differently to weight loss. 

When preparing for a weight loss plan, don’t be scared to make some room for late-night cravings. 

It is not bad to fulfill your urge to eat something after dinner and before going to bed. 

As far as you are picking the right kind of food, you are good to go. 

The worst thing that you can do to your body is to make it starve. 

Use the above list of some of the best-picked foods to eat before bed to lose weight. 

If you know of any other foods to eat before you sleep that have helped you with weight loss, let us know in the comments section below. 

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