12 perfect foods for breakfast at night

One of the problems with trying to lose weight comes when night falls. Most of us cope well with hunger between meals, buthow strong do you have to be to avoid an after dinner snack while on the couch am I watching a series or a movie? How can one go to bed on an empty stomach and cry for a sandwich?

Although it’s true that in Spain we eat dinner late (later than our European neighbors), we also go to bed late at night, so it’s good that we already know that we can eat something before sleep and continue to lose weight. how? good choosing the right foods for him.

We then detail a a complete list of what you can eat after dinner without a guilty conscience then, fine it will not affect your weight loss plan (as long as you don’t overdo the amounts, of course). In addition, the selected ones are not only useful for your figure, but also they will help you sleep wellwhich is closely related to weight loss.

1) Kiwis

Kiwifruit is a great option for “breakfast” because apart from Light (42 calories per serving) and good for weight loss, it has been proven that Helps sleep.

Specifically, it has been shown that those who eat kiwi before bed do not wake up as much during the night and managed to sleep 13% more. This may be due to the vitamin C and carotenoids contained in these fruits, which are helpful in fighting insomnia. As for its nutritional composition, kiwi is rich in folic acid, potassium and vitamins, among which C and K stand out.

But be careful, if you have digestive problems, don’t eat it in the evening because Kiwis It is very acidic and can cause heartburn.

2) Natural nuts (neither fried nor salted)

The nuts They can be a healthy and delicious evening snack because, in addition to being filling and tasty, they contain the minerals magnesium and zinc, which can increase melatonin levels.

If you have trouble sleeping, pistachios are bestas research shows that taking 28 grams of these nuts (i.e. without the shell) provides about 6.5 milligrams of melatoninsignificant value.

In addition, they contain healthy unsaturated fats (both pistachios and others), which help tell the brain that we are not hungry. In this regard, a new study published in Newspaper of American Heart Association concluded that adopting a diet containing unsaturated fatssuch as those found in dried fruit have effects on weight loss similar to those of a low-fat, high-carbohydrate diet.

And will I be able to lose weight if I eat nuts at night? Well, let’s see, if you eat the whole 300 gram bag, maybe so, but if you eat a handful a day (about 100 grams), no. Actually already even though these foods are high in fatis It is not absorbed 100% by the body., as most pass through the intestines undigested. So some studies have found that people who eat nuts excrete up to 20% more fat in the feces than those who do not eat them.

3) Turkey

whether in fillet or sliced (be careful when choosing turkey sausages, you need to look carefully at the composition, as there are many that barely contain 50% turkey meat), this is an ideal option to take before going to bed, as it is relatively healthy and low in calories, which can help us to lose weight.

The high protein content (about 8 per 28 gram serving) makes turkey meat the right choice as it regulates appetite. It also contains tryptophanamino acid which increases melatonin productionwhich helps sleep.

Although more research is needed in this regard, protein consumption has been shown to improve sleep quality and prevent nighttime interruptions.

4) Yogurt

Studies show that strains of the family lactobacillus they can too help reduce belly fat. Research so far shows that eating sour milks from this family reduces body fat by 3-4% for six weeks, so they help you lose weight.

In addition, yogurt is good for sleep because is a source of tryptophan, an amino acid that can help promote sleep. It is best to choose Greek or those without added sugar.

5) Vegetables (can be with hummus)

obviously if you want to lose weight you can bloat with vegetables (cooked, raw or steamed) whenever you want, but since we know you like something more consistent at night, it would be a good idea accompany them with some hummusbut only two tablespoons and if homemade better.

6) Corn Pancakes

You should buy ones that don’t have weird spices or too much salt, but otherwise corn pancakes are a good option to eat before bedas they are high filling and low calorie (one pancake has an average of about 30 kcal), ideal for losing weight.

7) Boiled egg

Having boiled eggs in the refrigerator is an ideal option if we suffer from insomnia and want to take care of our figure. The animal protein in this food is composed of the aforementioned tryptophan (see point 1) and also contains phosphatidylserine, which helps improve mood and mental development. Similarly, egg consumption is associated with maintenance stable blood sugar level at nightwhich promotes sleep.

As for the figure, eggs are ideal for I’m losing weightThey are high protein content, healthy fats, increase satiety and are very low in calories (about 80 per unit). In addition, its consumption is associated with a significant increase in satiety and therefore greater weight loss.

8) Soup

We tell you the same as with the pancakes: look for one with a little salt or, better yet, make your own. But if you decide to buy it, you can choose vegetables or chicken with vegetables; both are a good option to drink warm before sleep if we want to lose weight and not stay awake.

9) Edamame

The edamame it is soybean inside its pod and you can find it in the frozen section or grocery section of any supermarket. Although they sell it already cooked, it is best to prepare it yourself at home and save calories and extra processing.

edamame provides 80 kcal /100g, contains 8 g of fiber, 11 g of protein and it is very rich in potassium and calcium, so it is great as an alternative to dairy products and especially for weight loss.

It is one of the best snacks to snack on between meals, at night, or to eat as a side dish, especially for those with transportation issues, as it is high in fiber.

10) Whole grain cereal with milk

If we choose some whole grains with no added sugar, we can also eat them at night when we crave carbohydrates. However, if we are trying to lose weight, we need to watch the quantities. with half a cup of cereal and half a cup of milk (what you want) is more than enough.

11) Tuna or salmon

Fatty fish, such as salmon and tuna, helps with sleep thanks to its omega-3 fatty acids and vitamin D that contain. Various studies show that these components increase the production of serotonin, which directly affects the quality of rest.

Specifically, it was shown that those who ate 300 grams of salmon three times a week – for six consecutive months – they fell asleep ten minutes faster than those who ate meat. In addition to this, the nutritional profile of tuna and salmon is excellent as they are high in protein and low in carbohydrates, making them ideal for weight loss.

12) Raw carrot

Carrots are an excellent breakfast because they are rich in fiber, beta-carotene and digestive enzymes. According to the Spanish Nutrition Foundation, Carrots are high in vitamin A. In this regard, one medium piece of this average vegetable would cover 90% of the daily needs.

They also contribute vitamins B6 and C, as well as iron, iodine and potassium. As for calories, a piece contributes only 28, so it is ideal if we want to lose weight. Added to all this, they are very cheap. In supermarkets we can find a kilo for less than 0.70 euros.