The way to steady weight loss is through limiting daily calories and consistently burning more calories than you consume. To that end, it can be helpful to skip bedtime snacks altogether and try to finish meals at least a couple of hours before going to sleep. If you do regularly eat before bed, however, there are some guidelines to follow that can aid healthy choices for weight loss.
Basics
The Weight-Control Information Network debunks the common myth that it's harmful to eat after 8 p.m. by stating it doesn't matter what time of day people eat. What matters is what they eat, how much they eat and how much they exercise. To keep weight and calories in check, eat healthy, whole foods before bed, such the whole grains, lean proteins, nonfat dairy, vegetables and fruits that MyPyramid recommends.
Foods
Cincinnati Children's Hospital Medical Center notes a light, healthy snack high in carbohydrates is ideal before sleep. Graham crackers, fresh fruit, cereal or whole-grain toast are all low-calorie, nutritious choices. The Ask Dr. Sears medical information site also recommends tofu, hazelnuts, a small peanut butter sandwich, cottage cheese, hummus or a glass of low-fat milk.
Nutrition
The same nutritional guidelines that apply during the day also apply to bedtime eating. To limit total calories and maximize the nutritional value of the foods you eat, choose items low in trans fat, saturated fat, added sugar, cholesterol and sodium. The best bedtime foods for weight loss are low in calories and high in vitamins, minerals and essential nutrients.
Amounts
As Help Guide notes, eating a large or heavy meal within an hour or two of bedtime can disturb sleep and put undue stress on the digestive system. Fatty meals, such as fried burgers, full-fat cheesy sauces over meat and oil-soaked foods are some of the most troublesome choices for bedtime, and they're also not conducive to weight loss. Keep bedtime food to snacks that are no more than a couple of hundred calories or serve very small portions of leftovers remaining from larger meals.
Considerations
People who are susceptible to acid reflux or heartburn should avoid eating anything within several hours of going to bed, as nighttime snacking can increase the risk of reflux. Help Guide also recommends avoiding alcohol and caffeinated drinks before bed because they can interfere with sleep quality. To address any specific concerns about bedtime eating as it relates to weight loss or sleep issues, speak with a physician or other health care professional.
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