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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
Many of us struggle with nighttime cravings, and we think eating at night might hinder our weight loss journey or lead to weight gain. But the right snack at the right time can help boost metabolism, improve muscle repair and promote better sleep. Let's explore some options that support your goals, not sabotage them.
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They are tiny snacks with plenty of benefits as along with being crunchy they are good for our metabolism as well. Being high in magnesium, it promotes muscle relaxation and deeper sleep. Healthy fats keep us full and prevent insulin spikes. Pro Tip: Soak them for better nutrient absorption.
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This creamy, tangy snack is a high-protein option. Pair it with berries for added fibre and antioxidants that help reduce inflammation. Pro Tip: Go for plain Greek yoghurt; skip the flavoured ones to avoid the sugar.
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It is an old-school or typical snack, but it is a good one. It is rich in casein protein, a slow-digesting powerhouse that makes it ideal for overnight muscle recovery and satisfying cravings. Pro Tip: Spice it up with black pepper or rock salt, which is great for taste and digestion!
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It is a simple, effective, and perfect snack option. It provides high-quality protein that's easy to digest. It helps keep you full, preventing midnight snacking. Pro Tip: It can be eaten 30–60 minutes before sleep with a few raw veggie slices for added fibre.
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Bananas are a little sweet, fibre-rich snack perfect for bedtime cravings. They are rich in potassium and tryptophan, which work as sleep boosters. Nut butters add healthy fats and some protein. They help relax muscles and stabilize blood sugar. Pro Tip: Stick to 1 small banana + 1 tsp nut butter only.
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They are comfort food with benefits. Oats have complex carbs that support serotonin production, and milk has calcium that supports strong bones and muscle recovery. Pro Tip: Add a pinch of cinnamon for extra flavour.
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It is the best option for night snack as it requires minimum preparation time. Make it in advance and enjoy it at night. It is fibre-rich, that keep one full for longer and support digestion. Pro Tip: Mix chia seeds with almond milk and some nuts, and top with berries!
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It helps balance stress hormones before bed, which leads to better sleep and a better metabolism. Can also manage small cravings before bed. Include Chamomile to calm your nerves and support sleep. Cinnamon tea balances blood sugar and fights belly fat. Pro Tip: Pair it up with 2-3 walnuts or a slice of apple.
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Eating the right foods in moderation before bed can help stabilize metabolism, prevent night cravings, & improve recovery and sleep.
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