There's a weight loss myth that says eating anything after 8 p.m. is likely to result in weight gain. According to the National Institutes of Health Weight Control Information Network, however, that isn't true. WIN states that what people eat and how much they eat is far more important than when they eat, so enjoying regular bedtime snacks is still possible on a healthy weight loss plan.
Healthy Foods
To keep weight in check, it's also necessary to keep total calories in check. Whole, natural foods that are high in vitamins and minerals and low in saturated fat, trans fat, added sugar, sodium and cholesterol are the healthiest choices for weight control. Before bed, choose items from MyPyramid's eating plan, which recommends vegetables, fruits, nonfat dairy, lean proteins and whole grains.
Examples
For bedtime eating, both HelpGuide.org and Ask Dr. Sears recommend pairing carbohydrates with foods that contain tryptophan, an amino acid that helps induce sleep. Healthy and low-calorie options include a small turkey sandwich, half of a peanut butter sandwich, a bowl of cereal with skim milk, granola with yogurt, cottage cheese with fresh fruit, tofu with nuts, or a banana with peanut butter.
Amounts
Eating a large meal before bedtime can negatively affect sleep and put stress on the body's digestive system. To minimize sleep problems and encourage your body to relax and prepare for bed, keep bedtime eating to snacks of no more than about 200 calories. One strategy is to eat until your hunger pangs disappear but stop short of feeling very full. Use small dishes to make the food seem more substantial.
Timing
According to HelpGuide.org, you should avoid eating main meals within two hours of going to bed. Fatty meals that contain fried foods, full-fat cheese or creamy sauces can be especially problematic because they may take the body longer to digest than foods that are high in carbohydrates or low-fat protein. Eat dinner at least three hours before bed, and try to finish any last snacks at least an hour before bedtime.
Considerations
Saving extra calories leads to losing weight faster, so if you are not hungry before bed, skip a snack, go to sleep, and have a healthy breakfast when you wake up in the morning. To resolve any specific issues that have to do with bedtime eating as it relates to weight loss or sleep concerns, contact your doctor or a healthcare professional.
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