2023-04-25 16:40:43
A little peckish following dinner? Want to nibblesr following a wild evening or an exhausting day? We give you ideas of healthy and satisfying foods perfect for satisfy a little hunger before going to bed without gaining weight. When it’s dark but our stomach rumbles and prevents us from getting to sleep, the challenge is to find what we can eat that is both quickly ready, low in calories, tasty and that doesn’t burden our digestion! Just to be able to relieve his nocturnal cravings without guilt.
Can we eat following the evening meal?
More and more scientific studies show that eating too late at night makes it harder to control weight1. What to silence the stomach cramps and gurgling that overwhelm us? Not necessarily. A healthy diet has never rhymed with deprivation! If we are really hungry, it is quite possible to crack for a small snack, rich in nutrients, able to satiate us and to less than 200 calories ! Some recipes even contain compounds that can help you sleep better : the ideal solution for wedge our stomach and have a good night’s sleep, without gaining weight. The most important thing is to choose healthy and satisfying snacks, which you appreciate: you will thus be less tempted to run to the supermarket, to the fast-food or to the nearest neighborhood grocery store to find a snack.
In case of cravings in the evening, what to eat so as not to gain weight?
Have a craving in the evening? It can happen to anyone and it’s really nothing to worry regarding. The problem is that, often, as we are tired from our day, we are too lazy to cook and / or we have trouble resisting temptation, we will tend to set our sights on a package crisps, a chocolate bar, candies or a packet of cookies. Snacks that are not really healthy and light, in short. And immediately ingested, we feel guilty for having fallen for a calorie bomb by imagining its impact on our weight! Obviously, if this happens exceptionally there is no need to worry. On the other hand, if we are accustomed to snacking in the evening, it can be good to prevent weight gain by thinking regarding appetite suppressant foods or a balanced snack to fall back on in the event of a crisis! For snack without gaining weight ? Exit cakes (especially industrial ones), sweets, ice creams, aperitif biscuits or even ultra-processed products!
What appetite suppressant for the evening?
You don’t immediately think of it, but one of the best appetite suppressants is water. Moreover, when we are dehydrated, the signals sent by our body to the brain can be misinterpreted and we then think that we are hungry … when we are just lacking water. The first reflex in case of night cravings will be to drink a large glass of water or herbal tea. The water is not enough and the gurgles are still there? To calm hunger in the evening, the key will be to choose the right snacks. Their profile? They bring energy, are quickly ready and healthy!
What can I snack on in the evening?
Pour cut hunger before sleep we rely on recipes healthy and ready in minutes. Here are some ideas for healthy snacks to snack on when you have a craving, in the evening, or even at night:
Kiwis are perfect for quenching a little late hunger. These fruits are a light snack but rich in vitamin C and fiber; and are also a natural source of serotonin, which promotes relaxation and helps to reduce appetite. Most ? 2 peeled kiwis contain only 93 calories!
- A bowl of whole grains
Almost any whole grain can be combined with milk to create a healthy, balanced snack. Melatonin found in grains like oats and barley promotes sleep, and a bowl of cereal (regarding 175g) contains only 125 calories, approximately. Opting for starchy foods is ideal to perk up without feeling guilty!
- A handful of pumpkin seeds
Pumpkin seeds are foods rich in magnesium and in tryptophan, which may help promote sleep, especially when eaten with carbohydrates, such as raisins or fresh fruit. A handful of pumpkin seeds contains an average of 150 calories.
We don’t think enough of eggs as snacks! And yet: quick to prepare and cook, eggs are a good source of protein, which helps to tame hunger. Also, a large egg only contains regarding 100 calories (depending on its size).
- A handful of walnuts/almonds
Almond is a type of nut that has many health benefits. It is a source of melatonin and magnesium, compounds that promote sleep; it is full of protein and maintains blood sugar levels during sleep. Nuts also have a few properties that can help with better sleep, including their melatonin and healthy fat content.
When you have a little hollow following dinner, a handful of black olives can satiate your hunger quickly and effectively. Full of healthy fats, they provide a nutritious snack for only regarding 30 calories.
- A bag of baby carrots
Tempted by a packet of crisps? And if instead we opted for vegetables by succumbing to baby carrots (a little more fun than a simple green salad)? Indeed, they are healthy but rich in fiberso they will fill the stomach well without making us gain pounds.
Greek yogurt is full of protein! To make the recipe a little tastier, we don’t hesitate to serve it with a few berries or cherries, which can enhance the gluttony by giving the illusion of tasting a real dessert… A godsend!
Studies have shown the value of putting wholemeal pasta on the dinner menu. According to a study2, we should consume regarding 80 g of cooked starches at the evening meal. And not only when you’re a sports fanatic! Starchy foods will indeed facilitate the synthesis of insulin and – a fortiori – the absorption of tryptophan linked to serotonin and melatonin (aka “the sleep hormone”). Better, thanks to the vitamin B that they contain, the pasta would promote falling asleep. Especially since preparing a few pasta shells or farfalles does not take much time – no matter the recipe, but we make sure to have a light hand on the salt -! To vary the pleasures, we do not hesitate to opt for other “complete” starchy foods, such as brown rice, brown bread, whole grains.
Often considered the ultimate slimming food, soup can be a good healthy snack option for the evening. If it cannot replace a real dinner (even if you are trying to lose weight), this dish has the advantage of being tasty since you put the vegetables of your choice in it… but it will not satisfy not the biggest appetites!
What foods should you not eat when you are hungry at night?
We have mentioned it, but foods that are too fatty, such as cheese, cold cuts, cream, foods that are too sweet such as sweets, sodas, etc. are obviously not recommended in case of cravings in the evening. Ditto for ultra-processed dishes! In addition to not being healthy, they will stimulate the production of acid in the stomach which can cause reflux and make digestion more difficult… Not great before going to bed! We also avoid red meat – and foods rich in protein more generally -, accused of preventing sleep because it is difficult to digest and reduces the production of the hormone promoting sleep. To flee too? Exciting foods such as sodas, coffee and tea, which contain caffeine, but also alcohol!
1. Beccuti G, Monagheddu C, Evangelista A, et al. “Timing of food intake: Sounding the alarm regarding metabolic impairments ?” A systematic review. 2017.
2. According to a study conducted by American researchers from Brigham and Women’s Hospital published in the scientific journal The Lancet.
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