Does dining too late and eating before bed lead to weight gain? Here’s what’s true!
Often, due to long work hours, late-night gym sessions, or stops between work and home for a glass of wine with friends, we end up having dinner late and eating before bedtime.
However, lying down immediately after eating is harmful to both your waistline and your health. The stomach needs at least a couple of hours to empty itself.
What’s the risk?
Eating before bed not only leads to the accumulation of unnecessary calories because there are no opportunities to burn energy, but it also risks affecting the duration and quality of sleep and increasing cravings for sweets and desserts.
Lack of rest, in fact, promotes the release of ghrelin, the appetite hormone, and reduces leptin, the satiety hormone, stimulating the desire to eat.
So here are the right moves to control nighttime hunger and stay in shape with the same amount of food consumed.
What and When to Eat Before Bed to Avoid Weight Gain (and Sleep Well)
Avoid Pizza and Fried Foods for Dinner (But Not Pasta!)
The fats and sugars they are rich in slow down digestion, disrupt sleep, and risk unnecessary weight gain.
Instead, give the green light to carbohydrates, and focus on the toppings. A plate of rice or pasta with fish and vegetables will allow you to sleep well and stay in shape.
Eat Foods Rich in Tryptophan
Legumes, nuts, dried fruits (almonds, walnuts, hazelnuts, pistachios), grains, and lean meats are excellent sources of tryptophan.
Tryptophan is a substance involved in regulating the sleep-wake cycle. It promotes the production of serotonin and melatonin, two hormones that promote relaxation and improve sleep quality.
Watch Out for Late-Night Snacks
If resisting the fridge’s call after dinner becomes a challenge, it’s better to avoid leftovers and junk food and satisfy your hunger with seasonal fruit; They satiate with few calories.
To curb your sweet cravings, focus on fiber
Fiber helps maintain stable blood sugar levels and prevents insulin spikes responsible for hunger attacks.
Excellent sources of fiber include whole grains, vegetables, and fresh and dried fruits.
To aid digestion before bed, drink some water
Hydrating before bedtime facilitates the digestive processes, promoting a good night’s rest.
But be careful not to drink too much water: excessive consumption before sleep can lead to waking up during the night and disrupt your rest.
These solutions are supported by a study published in the Behavioral Medicine Journal.
**The 7 Types of Rest That Everyone Needs To Curb Exhaustion**
This article first appeared on grazia.it — Author: Angela Altomare
