Hit that hunger before bed and don’t want to disturb the diet? Know what to eat for supper to lose weight and never go to bed hungry again.
Supper is a snack or small meal taken about 2 or 3 hours after dinner. Not everyone eats this meal, but supper is significant for those who dine early or go to bed later.
Certain foods can contribute to better sleep and other benefits related to weight loss and can be enjoyed.
It may seem like an exaggeration to include one more meal after dinner, but during the sleep period (which lasts on average 8 hours), the body spends energy and loses a lot of fluids. If hydration is not enough and the diet is not balanced during the day, you can even lose muscle mass while sleeping.
But for all of this to work, you have to make the right choices. Food should be light to avoid indigestion before bed, and supper should preferably contain nutrients and dietary fiber with a low glycemic index, such as fruits, protein, and fiber.
What To Eat For Supper To Lose Weight?
Even if your supper is made hours before bedtime, choosing foods that are easy to digest to avoid bloating and abdominal discomfort is essential.
Red Fruits
Fruits, in general, are great nighttime snacks, but cherries stand out at supper because they increase the amount of the hormone melatonin in the body, responsible for regulating sleep.
In addition to having a longer-lasting and restful sleep, cherries contain antioxidants that help fight inflammation and free radicals that cause aging.
Banana
Bananas are a good source of tryptophan and fiber that contribute to sleep and satiety. A medium banana has about 100 calories to keep you full all night.
Milk
In addition to being rich in protein and tryptophan, milk is a source of calcium. But what does calcium have to do with weight loss? According to a study published in the scientific journal Diabetes Care in 2007, people with diabetes who consumed calcium-rich dairy products lost weight more quickly.
It is an excellent idea to consume skimmed milk, as it has less fat than whole milk. Dairy products like cottage cheese are also good nighttime snack options. See several low-carb cheese options that fit your diet.
Yogurt
Yogurt has a high protein content that promotes satiety and helps build muscle mass during sleep.
According to research from the American Journal of Physiology published in 2018, consuming protein foods before bed stimulates the synthesis of proteins during the night that participates in muscle development and repair.
Remember that muscle mass helps you burn fat, and that’s why it’s essential to include protein in your evening snack to help you lose weight.
Avocado
Avocados are a good source of healthy fats and fiber. It promotes satiety and can be part of your evening snack.
The only care that should be taken is with the high-calorie content. But as long as you don’t eat a whole avocado before bed, it’s a good choice for your weight loss supper.
Oat
Oatmeal is a fiber-rich cereal that helps promote weight loss, specifically fat. You can combine a serving of oatmeal with yogurt or with some fruit to make the snack tastier.
Oilseeds Like Walnuts And Almonds
Nuts, in general, provide a good amount of protein and fiber that generate satiety. These foods also contribute to fat burning.
A study published in the International Journal of Obesity and Related Metabolic Disorders in 2003 showed that almonds stimulate fat burning and may impact reducing body weight and body mass index (BMI).
Peanut
Peanuts are also a good choice. Peanut butter (sugar-free) is an excellent source of protein and fat, which help build lean mass.
It also offers several nutrients such as B vitamins and tryptophan, a precursor to essential hormones that regulate mood and help you sleep better.
Final Considerations
The general rule of thumb for having a healthy meal that helps you lose weight is to focus on simplicity and fresh foods. Keep your body hydrated and choose foods high in fiber or are healthy sources of good fat or protein.
Avoid very fatty, sweetened, or processed foods at all costs, such as chocolates, soft drinks, cakes, bread, sweets, fried foods, and coffee, which in addition to harming weight loss and health, can promote a stimulating effect that can disrupt sleep.
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