Whether dieting or just trying to maintain weight, you must be aware of the popular “no eating after 8 o’clock” rule. However, as science progresses so are the rules of healthy nutrition. It turns out that there are ways of having an evening snack without giving up on your diet or your current weight.
All you have to do is follow two rules: the first is to ensure that your last meal happens at least two hours before going to sleep. The second rule: be very careful when choosing the ingredients of your evening snack. Restrictions still apply, but there are a few foods that are recommended by nutritionists.
What snacks are good in the evening?
The Good
Yogurt – Choose mainly low-fat, plain yogurt. This wonder snack will provide a good dose of calcium and regulate your digestion thanks to the pro-biotic bacteria it contains.
Bananas – They are low in calories but rich in fiber, plus their contents of serotonin, melatonin, and magnesium will ensure you get a good night’s sleep.
Apples and Peanut Butter – Vitamins, fibers with a touch of healthy fats that will make you feel full without ruining your figure.
Oatmeal comes with a rich set of vitamins, antioxidants, and minerals. Its solid amount of soluble fibers can absorb a large amount of water, making you feel full longer by slowing your digestion process.
Turkey meat – This is a good source of protein. Moreover, it contains leucine, an amino acid that protects muscles during weight loss.
Hummus – Fresh hummus (homemade) is your best bet since commercial products may have significantly higher calories and lower beneficial nutrients. The two main ingredients of hummus are chickpeas (rich in protein and carbohydrates) and tahini (rich in Omega-3 and other fatty acids, amino acids, and minerals), basically sesame paste.
Raw Carrots and celery – Insignificant calories, but one of the best ways to ensure your fiber intake. Carrots are also well known for their high levels of beta-carotene, while celery is a good source of potassium.
Avocado – Another good source of fiber. It also contains monounsaturated fats, which are very good for you, but also why you should only consume avocados occasionally.
Bad
Spicy foods – even if capsaicin (commonly found in hot peppers such as chili and jalapenos) is well known for increasing your metabolism, eating spicy food in the evening can increase your energy and give you a hard time falling asleep.
Red meat – It requires a long digestion process, so it’s best to avoid it in the evening.
Citrus Fruits – While these fruits are recommended in diets, eating them before bed can cause indigestion.
Cake, carbonated soft drinks, and other sugar-rich foods – Even if you’re not dieting, aliments with a high-calorie intake such as these should not be included in your last meal before sleep.
Caffeine drinks – If you want to get a good night’s sleep, which is essential for healthy digestion, you should completely avoid drinking in the evening coffee, coke, and energy drinks that contain caffeine.
