The only foods you should eat at night, said the doctor
Maintain healthy weight and sleep better with these healthy snacks.
Research seems to suggest that this does not only have what you eat, it also matters When you eat. Eat has been linked to higher obesity rates, even when all other factors are checked.
Nina Vujović , a researcher from the Brigham and Women's Hospital Medical Chronobiology Program has helped conduct such a study on the subject. "We found that Eat four hours later Makes a significant difference for our hunger levels, the way we burn calories after our eat Harvard Health Publishing in 2022.
So where does that leave you if you are hungry at the end of a long day? Janine Bowring , ND, a naturopathic doctor and content creator, recently shared on Tiktok that there are only three foods that you should eat at night that will not have a negative impact on your weight or your health. In fact, they come with major advantages that you probably don't want to miss. Read the rest for his favorite end of evening snacks.
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It is generally preferable to avoid food at the end of the evening, says Bowring.
Vujovic's study revealed that eating later in the evening can have significant hunger effects due to its impact on hormones for the leptin appetite and ghrelin. In particular, his team learned that the levels of the hormonal leptin, which report satiety after eating, decreased within 24 hours of meals at the end of the evening.
In his recent Tiktok Post , Bowring should be eating late in the day can "spoil your leptin signaling", and adds that "it can also change your secretion of thyroid hormones". She notes that this "can cause weight gain and affect your sleep because you cannot secrete your appropriate melatonin if your blood sugar is too high."
This is why, in general, she says that it is better to avoid snacks after hours: "We know that food at the end of the evening is not what I recommend."
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Nuts are an ideal food to eat before bedtime.
If you TO DO Plan to snack late at night, it is important to choose this snack carefully. Bowring recommends eating a small handful of nuts - in particular, almonds, macadamia nuts or hazelnuts. These are "all great because they also give you a little protein and filling the fat, so you are not going to be hungry before bed," she explains. AE0FCC31AE342FD3A1346EBB1F342FCB
According to the Mayo clinic, there are several ways Incorporate the nuts in a healthy diet can improve your heart health and overall health. "Research has revealed that frequent nut consumption decreases the levels of inflammation linked to heart disease and diabetes," explain their experts.
More specifically, nuts can improve arteries' health, reduce inflammation linked to heart disease, reduce the risk of blood clots, reduce your risk of hypertension and reduce your "bad cholesterol" rates.
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Another healthy night snack.
Then Bowring recommends eating seeds if you feel the need to snack before going to bed. These are similar to nuts in their nutritional profile: rich in fibers, healthy fats, proteins, vitamins, etc.
The naturopathic doctor notes that Tahini or sunflower seeds can be particularly beneficial, because these are "loaded with minerals, and can help sleep".
Being aware of the size of the portions can help you enjoy these calorie foods and rich in nutrients without exceeding a healthy daily calorie.
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Golden Milk is the last last Bowring glass.
Finally, Bowring says that drinking "golden milk" at night can be beneficial before bed. It is generally a homemade mixture of milk from plants, turmeric and other spices.
"I love my golden milk, based on turmeric, cinnamon and nut milk," she said, noting that she generally uses almond milk for her own recipe.
"Heat it and drink it just before bedtime. It's fantastic for a good night's sleep, these antioxidants beauty advantages in turmeric (which I also like), and it is a powerful anti-inflammatory ", she says.
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