Late-night snacking is common among people who are trying to lose weight. This could be because hunger pangs seem to build up over the day or simply due to boredom.
Around 14% of people who attend US obesity clinics this year said they snack at night and an estimated 27% of morbidly obese individuals binge eat before bed.
Eating healthy snacks for weight loss at night could really boost your weight loss efforts which is why it's best to tackle this issue head-on before it gets out of hand.
You can snack at night before bed and still stick to a diet plan because snacking doesn't have to lead to a binge
You don't have to give up dieting altogether if you do succumb to late-night snacks, the golden rule is to count the calories of your snacks and choose the right foods.
What to Look For in a Late Night Snack
You should be looking for the following in a late-night snack:
- Easy to prepare and eat for when you are really craving some food
- Protein-rich and carb-low
- Low in calories, under 200 is best
- Satisfying so you don't end up eating more snacks to curb your hunger
Here are some different low-calorie snack options to help you stave off hunger late at night without going over your daily calorie allowance.
Yogurt with Flaxseeds
Calories: 200 for 1/2 cup yogurt with 2 tbsp of flaxseeds
Stabilizing your blood sugar levels at night can prevent a snack from becoming a full-on binge. This snack option contains carbs, protein, and healthy fats to stabilize your blood sugar.
Calories: 100-150 for a handful of chopped fruits
A classic option for snacking while on a diet is eating a handful of mixed chopped fruits like a banana with berries.
This snack is very easy to make and eat and you will get the benefits of the vitamins inside the fruit.
It is also thought that fruit is easy to digest so you won't face discomfort during the night.
Cottage cheese with peanut butter
Calories: 200-250 depending on portion size
Sounds like a strange mixture? This snack is surprisingly tasty and is excellent for people who exercise frequently as the high protein helps to build and repair muscles.
Peanut butter also slows digestion so you will feel fuller for longer.
Calories: 180 per ounce
Nuts like brazil, cashew, and almonds are full of protein which can really help to stave off hunger pangs so you don't end up eating more than you planned to.
As a general rule try to avoid salted and pre-processed nuts such as flavored, dry-roasted, or honey-roasted peanuts. These are full of saturated fat and salt and will make you feel thirsty¹.
Stick to plain nuts before bed.
Tip: Use freezer bags to portion out small handfuls of nuts so you can easily grab and go at night.
Calories: 150-200 depending on the number of eggs used and topping.
If you are really hungry and feel like something a little more substantial, why not whip up a quick omelet (add low-fat cheese for variety).
Although this snack is only suitable if you have time to cook, eggs are an excellent source of protein which is great for the muscles and for making you feel satisfied.
Carrot or Cucumber Sticks with Hummus
Calories: 100-150 with most of the calories coming from the Hummus
Do you crave a crunchy light snack at bedtime? Cut up some baby carrots or cucumber and dip the sticks in hummus. Hummus is protein-rich and calorie low.
If you use carrots you can satisfy your sweet tooth at the same time as sating your hunger.
Consider Using an Appetite Suppressant
These are only a few ideas for late-night snacking which you can add to your diet plan.
If you are really struggling with snacking not just at night but during the day as well, it is time to think about using an appetite suppressant like PhenQ to take control of hunger and stop late-night snacking ruining your weight loss efforts.
PhenQ acts as an appetite suppressant to:
- Stop you from feeling hungry so making the right food choices is easier
- Help you to stick to a diet so you lose weight faster
It does so whilst being available to get delivered discreetly to your house without a prescription. It is also a safe type of diet pill with an excellent side effect profile.
It has helped thousands of people worldwide to overcome their hunger pangs and successfully lose significant amounts of weight.
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