Many people like to have snacks while watching TV. If you choose the wrong foods here, you will not only gain weight, but you will also sleep poorly. (Image: Anton / stock.adobe.com)
Evening snacks ruin the diet
Many people can hardly imagine a pleasant evening without snacks. However, very few people use healthy foods such as vegetable sticks. On the contrary, foods that not only help with weight gain but also interfere with sleep are popular.
For many people, small snacks are part of a cozy evening in front of the television or a social gathering with friends. But poor food choices can add weight and interfere with sleep.
Healthy eating improves sleep
“It works both ways. Healthy eating improves the quality and duration of your sleep. And adequate sleep improves the quality of your diet by reducing hunger hormones ”, explains nutritionist Brigid Titgemeier in an article from the famous Cleveland Clinic (USA). Specialists at the clinic provide information on four types of snacks to avoid, especially at night:
Snacks against boredom
Avoid eating out of boredom. “Having something to do while you watch TV is not a good reason to eat,” says nutritionist Kristin Kirkpatrick. According to the expert, in order to maintain a slim waist, it is ideal to have all meals before 6 p.m. Unless you’re really hungry, “a nighttime snack at the end of the day is a waste of fuel,” she says.
Cereals and milk are among the worst snacks. This is because it is difficult to control how much you eat of it. “Cereals are high in carbohydrates, especially when they’re sweet – and let’s be honest, they usually are,” says nutritionist Julia Zumpano. One cup of milk gives you eight grams of protein and twelve grams of carbohydrate.
“Using whole milk also gives you extra calories that you definitely don’t need at the end of the day,” says the expert. If you really want to eat muesli in the evening, you must choose a product with very little sugar and a lot of fiber and consume a maximum of one cup, combined with an alternative to unsweetened milk such as almond, soy milk, of hemp or coconut.
Salty and fatty foods
Nighttime calorie intake should generally be limited. With salty snacks such as potato chips or tortilla chips and dips, this is hard to follow. “These foods are not nutritious. They’re high in calories – there’s plenty in every bite, ”says dietitian Anna Taylor. The worst part is that salty snacks will not satisfy your cravings. Instead, they increase the craving for sweets, “so I end up eating another (sweeter) snack!”
“Evening snacks should focus on foods that calm your body and prepare you for sleep,” says Ms. Titgemeier. Avoid anything that is sweet or contains caffeine or alcohol, she advises. These foods will stimulate your body. “Cookies, chocolate bars and anything high in refined sugar lower your serotonin levels and keep you from falling asleep,” notes the expert. Caffeine and alcohol disrupt the rhythm of sleep and make it more difficult to fall asleep, maintain sleep and enjoy the deeper phases of sleep.
Keep these tips in mind the next time you feel like sleeping. You’ll enjoy making healthier choices when you’re in bed and when you step on the scale. (a d)
Author and source information
This text complies with the requirements of specialized medical literature, medical directives and ongoing studies and has been verified by healthcare professionals.
Cleveland Clinic: 4 Late Night Snacks That Destroy Your Eating (and Sleeping), (Accessed October 12, 2020), Cleveland Clinic
This article is provided for informational purposes only and should not be used for self-diagnosis or self-treatment. It cannot replace a visit to the doctor.