As there are night and lose weight?

Even if your willpower rolls, and the figure is more like an ideal, there is no absolute protection against night Jora. Old habits or banal boredom can pull you to the refrigerator, and bring all your results to naught.

But is it possible to combine night snacks with weight loss? It turns out you can. Night raids on the refrigerator may not harm your figure.

One study in 2011, published in «Obesity» journal, found that night dozhor directly associated with weight gain. The study showed that after eight in the evening dinner is associated with high body mass index.

Another study carried out two years later, in 2013, showed the same thing - when the participants of the experiment ate up the largest portion of food per day to three days, they lose weight faster than those that load up afterwards time.

Researchers still can not provide a definitive answer as to why late suppers provoke weight gain, but many argue that it is due to slow metabolism. When the body prepares for sleep, digestion slows down, and abundant dinner right before bed is uncomfortable and interferes with a good night's sleep.

But, nevertheless, many experts in the field of nutrition agree that small a la carte snacks, consisting of healthy foods will help you stay in the normal daily calories, and lose weight in spite of the night snacks.

Dietitian Andrea Wilcox pleases fans eat at night:

If during the day you eat healthy food, do not overeat and do not go hungry, healthy snack before going to bed will not bring harm.

Also, you may just be necessary to eat late at night, if you exercise in the afternoon.

However, there is one problem: pouncing on a meal at night, we often exceed the amount of calories, which is designed for dayAnd do not eat those foods, even if they seem to be quite healthy.

It is an art - to eat at night, so as not to get fat.

What can you eat at night?

Dietitian Peggy Korodi recommends for healthy night snacks to choose foods with protein and carbohydrates. At the same time we must try to keep within 100-200 calories.

At night your diet can enter:

• Nuts and fruits
• Whole grain crackers
• Low-fat granola, tucked low-fat yogurt
• Oatmeal with almond milk (can substitute soy)
• Whole wheat bread with thin slices of chicken

It seems counter-intuitive, but nutritionists do not advise to avoid bedtime foods high in carbohydrates.

Carbohydrates increase the level of tryptophan, an essential amino acid that is converted into serotonin.

This chemical creates a feeling of relaxation and well-being that will help you sleep better.

If you have diabetes, it is necessary to develop their night menu with a nutritionist to know what foods will help maintain stable blood sugar levels.

What not to eat at night

Forget the junk food that everyone eat at night, and you will be healthy, deep sleep. Each time, clutching a stick of sausage or launching spoon salad generously with mayonnaise, remember that you'll be sleeping poorly, and sleep is crucial for weight loss and daily appetite.

Too much protein and fatty foods

The high concentration of the protein found in meat, especially red. It requires a lot of energy to digest, which can disrupt sleep. Yes, protein should be in night snack, but not too much. It is the same about fatty foods (it generally should be excluded from the diet of the night).

no sweets

Avoid foods with a low glycemic index, even if just a little. They raise blood sugar levels, and as a result, the energy level, which then falls rapidly. This is also bad for sleep.

Give up alcohol

Not only that alcohol in general is bad for sleep, it also can lead to obesity. Just remember that when you drink whether two, your inhibitions fly away if not a glass, it just weakened. "Oh, to hell with it! I want fried ham! "

large portions

Try to make your dinner was at least three hours before bedtime, do not want to eat and prevent these healthy and sound sleep. If you are tight eaten an hour before sleep, the body digests food, lying down, which slows digestion and prevents normal sleep.

Give up caffeine

The quality of your sleep is directly related to weight loss, so do not drink coffee and soda after three pm and make sure that it, too, is not in your dinner. And it's not only coffee but also chocolate, as it is sad.

How to protect yourself from night trips to the kitchen?

If you have seriously decided to get off the night snack, these tips will help you keep yourself away from the refrigerator, or at least away from excess weight.

Look at what you eat during the day

The first step is to see what you eat during the day, how much and how many. For monitoring you can even start a food diary or use special applications for it. As a result, you will know how much protein, fat, carbohydrates and sodium in your body consumes during the day, and you can eat late at night, so as not to spoil her figure.

Coach on healthy eating Milcom Tara advised to eat a hearty breakfast, a big lunch and a little snack before dinner. Diary also helps you to understand that you get all the nutrients, the lack of which could easily pull you into the kitchen at 10 pm or at night.

Drink more water

Make sure your body gets enough water throughout the day. Drink 2 liters of water a day or more if it is hot outside or you exercise. Dehydration can create the illusion of hunger, which disappears from a couple of glasses of water.

Hot soothing drink

Nutritionist Lucy Gabel recommends that during the overnight fast to calm yourself a cup of hot herbal tea. It is also possible to drink hot water overnight with lemon, honey, cayenne pepper, cinnamon and ginger (components added to taste).

"The warm water helps to relax and feel calm and satisfied, and honey will help cope with hunger," - explains Lucy.

lock up the kitchen

This latter method is for those who can not eat a little bit, and if it made it to the refrigerator, swept away everything, literally drinking chocolate soup.

Create an inviolable rule: do not go to the kitchen after ten in the evening, for example, or after eight.

Do anything - read, watch TV, go for a walk or take a hot bath. You can just go to sleep, but, of course, not immediately after dinner.

If you are tired, willpower may not be in the best condition, so you can relax a bit, for example, to take a nap.

Maybe this illness?

For some people, mainly women, night raids on the kitchen escalate from bad habits in eating disorder. Lack of appetite in the morning, a hearty meal in the afternoon, and the awakening at night with a wild, irresistible urge to eat something.

If you find yourself in such a diet including a lycanthrope, likely causes are rooted in psychological problems and eating disorder. You can consult a doctor, or simply think about what went wrong in your life.