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Eating Yogurt at Night

author image Craig Smith
Craig Smith covers weight loss and exercise programming for various online publications. He has been a personal trainer certified through the American Council on Exercise since 2001. Smith also holds a diploma in exercise physiology and kinesiology from the National Personal Training Institute.
Eating Yogurt at Night
A small bowl of yogurt on blue countertop. Photo Credit: Miriam2009/iStock/Getty Images

Choosing the best nighttime snack can make the difference between feeling frustrated at the scale and enjoying weight-loss success. Yogurt provides a low-calorie, high-protein snack option to curb evening hunger cravings. Understanding how your evening nutrition affects your body and what to look for in your yogurt selection enables you to feel full without feeling guilty.

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Low Calorie

Hunger cravings typically escalate in the nighttime hours just before bed. Nighttime snacking usually associates with boredom rather than an actual need for calories. If you must eat before bed, choosing a low-calorie food source provides the healthiest option to prevent unwanted weight gain. Yogurt offers a low-calorie solution to your bedtime cravings, with an 8-oz. serving containing only 180 calories.


An evening serving of yogurt may assist you in preventing muscle loss during sleep. Throughout the typical six to eight hours of sleep, your body draws closer to a catabolic state due to the lack of calories that it receives. The protein found in yogurt acts as the building block for lean-muscle development. Consuming an 8-oz. serving of yogurt before bed offers 11 g of protein for nighttime muscle preservation.

Sugar Content

Not all yogurt products are created equal. Carefully reading your yogurt-nutrition labels will prevent you from consuming excess amounts of sugar. The sugar content reported on yogurt labels consists of naturally occurring and added sugars. Lactose refers to the natural sugars found in yogurt. Fruit-flavored yogurt varieties contain added sugars, which can be detrimental to your weight-loss progress. A typical 6-oz. serving of plain yogurt contains 12 g of natural sugar or lactose.


Planning your evening nutrition allows you to further prevent excess-calorie consumption before bed. Schedule a later dinner to help you curb your hunger in the nighttime hours and avoid desserts. Instead, eat a serving of yogurt as an after-dinner snack. Attempting this plan of attack assists you in keeping unwanted pounds off of your waistline.

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