Many girls have been preparing their figure for summer since winter by going on a strict diet. But when night falls, most of them break down and reach for their favorite sausage sandwiches, cakes and other delicacies. But such a snack before bed is very unhealthy. After all, all the food that gets into the stomach is practically not digested at night. This is due to the fact that at night the digestive processes are slowed down. Undigested foods begin to rot, which subsequently leads to the appearance of toxins that are absorbed into the blood. All this negatively affects the condition of the hair. They begin to fade and break. And the skin acquires an unhealthy color and acne. Such phenomena are accompanied by extra pounds. However, you can still protect yourself from them if you satisfy your night hunger with foods that are not harmful to your figure.
What should a late dinner be like?
Fasting in the evening to maintain your figure is not the best option. After all, long breaks between meals lead to insomnia, metabolic disorders and health problems.
Nutritionists recommend eating 3 hours before bedtime, no later. But if you are hungry just before going to bed, you can have a light snack that contains a minimum of proteins and fats.
Why is it necessary to eat light food before bed? The fact is that the body requires very little energy in the late evening. After all, the way it works is that we work actively in the morning and during the day, and rest in the evening. And if you overload your gastrointestinal tract with food in the evening, it simply cannot cope with its work and the extra calories will turn into fat deposits on the stomach and sides. In order not to feel an attack of brutal hunger before going to bed, you need to eat well during the day, that is, include breakfast, lunch, dinner and snacks in between in your diet. And at night you need to eat only those foods that are completely safe for your figure. Below we will tell you about them in detail.
Fermented milk products: kefir, cottage cheese and natural yogurt
Sour milk perfectly cleanses the body. And the beneficial bacteria contained in it improve the intestinal microflora and the functioning of the gastrointestinal tract. Fermented milk products also cope well with night hunger and saturate the body with nutrients, without harming the figure. Thus, kefir contains a lot of proteins that satisfy the feeling of hunger and do not overload the gastrointestinal tract, since such a product is digested quite quickly. In addition to this, the drink contains calcium, which is best absorbed by the body at night. And few people know that this product serves as an excellent natural sedative. Kefir calms the nervous system and relaxes the body, ensuring healthy and sound sleep.
Another “night” product is low-fat cottage cheese. It consists of healthy protein and small amounts of carbohydrates and fats. This composition is absolutely harmless to the figure. Thanks to it, the body is saturated with all the necessary vitamins, and the person himself feels full. Cottage cheese also contains amino acids that protect the liver from obesity and normalize the functioning of the gallbladder.
The most valuable fermented milk product that helps cope with night hunger without harming your figure is yogurt. A low-fat product prepared at home deserves special attention. It contains healthy protein that saturates the body until the morning. In addition to this substance, yogurt also contains probiotics. They have a positive effect on the immune system and strengthen the protective function of the intestines.
How to deceive and suppress hunger?
There are several tips on how to refrain from eating excess food, especially when it is very tasty and attracts and beckons.
To do this, it is necessary to maintain water balance in the body , do not allow dehydration under any circumstances, drink 1.5 to 2.5 liters of water per day, it is better if it is not carbonated, without sugar and warm.
By consuming water, you will “kill” several birds with one stone, deceive the stomach and muffle the feeling of hunger, replenish the body’s water balance, and by removing water, you will get rid of a certain amount of harmful substances. To help you eat less during meals, drink a glass of water right before your meal. Drinking a glass of water in the morning on an empty stomach will help those who are on a diet; it will speed up metabolism and fat burning.
If you are at home, a bath or shower using vanilla-scented cosmetics . You can simply smell the vanillin (you can buy vanillin oil at the pharmacy, it has a very pronounced smell, or confectionery vanillin in a bag). This smell is usually found in sweet confectionery products, and the brain perceives the smell of vinyl as a food product. For some time, you can deceive your body in this way.
If you drink a small amount of cinnamon with strong green tea , then for a short period of time you will also forget about the feeling of hunger; coffee beans have the same properties. But you should be careful, as the tonic effect can increase blood pressure.
We do not recommend using chewing gum, as this triggers the reflex to eat and produces gastric juice, which only intensifies the feeling of hunger.
White meat - a dietary dish without harm to the figure
If you want to kill the worm with harmful sausage before going to bed, it is better to replace it with a small piece of white meat. The ideal option is chicken or turkey. Stewed or boiled poultry breast contains a lot of protein, which perfectly satisfies hunger without harm to health. In addition, lean meat contains many amino acids, without which normal existence is impossible. This product also contains a peptide hormone that delays the conversion of carbohydrates and fats into energy, which ensures good sleep at night and vigor in the morning. You can add boiled vegetables and herbs to the meat, which will be discussed below.
Foods to help cope with night hunger
Kefir. This product perfectly satisfies hunger. It has a lot of protein and calcium, but no sugar. In addition, everyone knows that kefir helps digestion. A heaviness in your stomach will definitely not prevent you from falling asleep!
Crackers . Sandwiches are a dish that often comes to the rescue when you are hungry at night. However, it is best to replace standard sandwiches with crackers (they should be made from wholemeal flour). Crackers are guaranteed to cope with hunger and will not harm a slim figure at all.
Porridge . Many of us believe that porridge is exclusively a morning dish. In fact, porridge can perfectly cope with nighttime gluttons. Can't sleep from hunger? Cook porridge from whole grains in low-fat milk. Milk, by the way, contains substances that will help you fall asleep faster.
Turkey meat . If you are a dedicated meat eater, you are unlikely to be satisfied with “vegetarian” snacks. So, if you really want to eat meat at night, then let it be baked turkey meat. You can even make a delicious sandwich by placing a piece of meat on wheat crackers, which are high in fiber (and fiber is the number one substance for weight loss).
Almonds . Just 10 nuts will help answer the question of how to deal with nighttime appetite at night! Almonds are high in B vitamins and magnesium, and they are also the lowest-calorie nut (although they do have plenty of calories). And the antioxidants present in almonds help prevent cancer.
Soy products. Many people are very skeptical about soy. But soy products can be very tasty, they have no fat, but a lot of protein. Ideal for a late dinner! For example, soy chips are simply a wonderful alternative to regular chips, which we often eat without even noticing it! But these are empty calories that greatly affect your figure.
Vegetables and greens: low-calorie foods that keep you feeling full
You can eat enough before going to bed without harming your figure and general condition of the body with the help of vegetables. These products contain minimal calories. And, having dietary fiber in their composition, they give a feeling of fullness. Cucumbers, carrots and broccoli are especially healthy. They contain complex carbohydrates that saturate the body for a long time. You can eat vegetables in almost any form: boiled, fried, raw. But under no circumstances should they be fried. You can add dill or parsley to the vegetables. Such greens, in addition to saturating the body with nutrients, also have a positive effect on the condition of the skin.
Hard cheese - hunger, as if never happened
Hard cheese also copes well with the brutal feeling of hunger, because in itself it is very nutritious. However, not all types of cheese can be eaten. Nutritionists recommend choosing a product with a low fat content. It won't harm your figure. But if you eat a high-calorie yellow product at night, sooner or later it can result in extra pounds on the sides. And since hard cheese can cause constipation, it is better to eat it with vegetables or diet bread. The best option would be broccoli. Being in tandem with low-calorie cheese, it will provide your body with the necessary feeling of satiety.
Scientists have explained how you can induce hunger
Photo: pixabay.com Scientists from Japan have determined that images of food can provoke a feeling of hunger on a subconscious level, even if a person does not have time to recognize the picture.
The researchers showed the volunteers various images, which included photographs of food, ferra.ru reports. Then the scientists analyzed the brain activity of the subjects and noticed that the amygdala showed activity during the presentation of images of food. After the frequency of displaying the images was increased to 0.02 seconds, the brain continued to respond in the same way to photographs of food, although the subjects could no longer determine what was shown in the pictures.
Scientists have concluded that images of food can trigger feelings of hunger, even if a person is not aware that there is food in the photo. According to the researchers, this finding may be useful for people suffering from decreased appetite.
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Banana: benefits for figure and sleep
Despite the fact that such fruits are high-calorie (100 g of bananas contain about 90 kcal), they do not harm the figure at all, and also give the body excellent saturation. In addition to this, bananas have a beneficial effect on the nervous system and help you sleep.
In one study, Australian scientists at the University of New England found that bananas relieve sleep disorders and snoring.
It's all about the amino acid tryptophan, which produces serotonin, known as the hormone of happiness. All of the above products are ideal for a late meal. They don't leave you with extra pounds, your sleep improves, and your mood lifts.
