Eating the right foods, hydrating frequently, sticking to a consistent sleep schedule, and exercising regularly are the best ways to lose weight healthily. Hence, what and when you eat matters heavily. Numerous health experts advise that meal planning and preparing food in advance helps you structure your day more efficiently.
If you find yourself hungry before bed or after dinner time, it gets you worried about any potential weight gain.
Yogurt and Berries: The Perfect Pre-Bedtime Snack
If you feel a bit peckish or hungry before calling it a day, choosing a low-fat snack will not only help with your digestion but should also minimize any unnecessary weight gain.
Yogurt, according to dieticians, can easily satisfy your cravings without making you feel bloated later on or gain weight over time, reports SheFinds.
Sara Chatfield, an MPH, and RDN of Health Canal say that yogurt is high in magnesium and calcium, two vital minerals in the body's sleep hormone production - melatonin. She explains that the proteins found in yogurts help keep the body's blood sugar levels stable. Suggests that adding healthy toppings such as fresh fruits and berries to unsweetened yogurt will help enhance your low-fat snack's flavor and minimize calorie and sugar content.
Katie Tomaschko, MS and RDN of Sporting Smiles, agrees that low-fat or non-fat yogurts paired with berries rich in antioxidants are great choices for late-night guilt-free snacks. She explains that the tasty pairing helps promote sleep because it contains tryptophan, a vital amino acid that helps promote quality sleep.
Achieving an overall caloric deficit for each day is the primary driver behind healthy weight loss. Eating post-dinner can be healthy without hindering weight loss efforts. When choosing a pre-bedtime snack, it is vital to pair macronutrients carefully to stay fuller for longer periods of time and not create spikes in the body's sugar levels.
Rebecca Shilling, an RDN and LDN at Dietitians Delivered PLLC, explains that it's vital to be mindful of the caloric content of food. Choosing low-fat snacks is a great way to keep calorie intake down because fat has higher caloric loads than protein or even carbohydrates. This is why she explains that filling your cravings with fat-free Greek yogurt with berries is the perfect way to cap off the night.
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Health Benefits of Yogurt
Made by fermenting milk, yogurt is rich in protein and calcium, which can contribute to the health of a person's gut bacteria.
According to Medical News Today, some of the health benefits of yogurt include promoting bone health, aiding in the digestion process, and helping keep intestinal health. Additionally, yogurts contain living bacteria known as probiotics that help boost the health of the digestive system. Meanwhile, research in 2014 suggests that yogurt consumption can lead to protection against Type-II diabetes.
Yogurts are rich in calcium, potassium, vitamins B6 and B12, and magnesium, depending on which type of yogurt you choose to consume.
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