Correct mode nutrition is impossible without regulating “late meals”. The best way to find out what you can eat before bed is to make a list of harmful and healthy foods for the evening menu and develop a strict hourly schedule. In order for such a schedule to bring only benefits, it is advisable to clarify your health status with your doctor before switching to a new diet.

Products that help you fall asleep quickly

Eating healthy before bed is not a dogma, but flexible rules that allow you to take into account all sorts of factors:

• age;
• health status;
• nature of employment;
• psycho-emotional sphere.

The main thing is health. Therefore, the doctor should tell you what to eat before bed if, for example, a hernia is diagnosed, or in the postoperative period.

It is also necessary to take into account special cases - for example, all sorts of force majeure, when, due to the prevailing circumstances, a person did not have the opportunity to eat, and only got to eat late in the evening. These are isolated cases and they need to be “smoothed out” later with the correct nutritional regimen.

When the clock doesn't watch

It’s a little more difficult for those who change time zones. This is especially true for vacationers. Crash biological clock Plus, eating plenty of food is a cruel test for the body, so you need to prepare for such a vacation ahead of time:

• on the road, do not abuse coffee and tonic drinks;
• do not attack the buffet on the spot;
• be more careful with local cuisine that is unusual for the stomach;
• Do not overeat before going to bed, but actively rest during the day.

And then the evening diet will quickly improve and your sleep will be sound.

Pregnant women also require a sensitive attitude towards themselves. This period is famous for mood swings, lightning-fast changes in desires and other things. Here it is sometimes possible to deviate from the rules: it is better for a pregnant woman to allow herself to eat something completely unhealthy before going to bed or even in the middle of the night than to be upset and cry because of the ban on a bun or pork cutlet at two o'clock in the morning.

Selection of products based on age

Age must be taken into account, since what older man, the longer should be the interval separating the last meal from going to bed. And for young people, a late dinner is not a crime. This is especially true for children. Before the age of 25, it is generally not recommended to go to bed hungry (but you should not eat too much either).

For each age you need to choose your own evening menu and your late meal hours. So, after 60, nutritionists recommend having dinner 4-5 hours before bedtime, limiting yourself to a small piece of lean meat or fish without bread, a portion of vegetables (preferably boiled, not raw) and a glass of low-fat kefir.

Those who are younger can eat more before bed. high-calorie foods, containing both fats and carbohydrates, but in moderation.

So, a child can eat a boiled or scrambled egg for dinner, while an elderly person is better off making a steamed protein omelette without the yolk with the addition of vegetables.

White list of products for the night

Some foods invigorate us, while others make us uncontrollably sleepy. But even in this extremely varied dietary palette, it is necessary to separate the harmful from the beneficial. For example, a hearty meal before bed is very harmful, although after it your eyes literally stick together - but this is because such food requires a massive rush of blood to the stomach for its digestion, and as a result the brain does not receive enough of it. But don’t forget, when overeating at night, that the physiology of sleep is such that during this period fats are not burned, but stored. That is, there is zero benefit, instead - excess weight gain and heavy sleep.

To prevent this from happening, and to have a sound sleep and a slim figure, we are compiling a list of products that promote healthy, physiological sleep.

Cereals, legumes and nuts

In first place is oatmeal, which we traditionally consider a morning dish. The objection that it is a pure carbohydrate is partly true, since for good sleep a very small portion is enough oatmeal on water: you’ll get a few calories and you won’t feel hungry at night; digesting the porridge will help. An undoubted plus is that after oatmeal, the body better produces serotonin, a substance that improves mood.

Next comes lamb peas, also known as chickpeas. It is good to eat it in the evening because good taste goes with it high content vitamin B6, which, in turn, is involved in the production of melatonin (sleep hormone). Boiled chickpeas with vegetables are a wonderful balanced dinner.

Nuts and seeds not only allow us to sleep peacefully, but also keep our heart healthy due to their high content. fatty acids and antioxidants.

Vegetables

Tryptophan is another sleepy hormone, and it is found in potatoes. The sad thing is that the most tryptophan is in baked or fried potatoes, which in itself is not a dietary or even just a healthy product. But if you just want potatoes, you can eat a potato baked in its skin without fat before going to bed.

Cabbage satisfies hunger well. It is best to prepare dishes from boiled broccoli or cauliflower. You can take a cabbage and lightly simmer. Salads made from raw kale irritate the gastric mucosa, cause flatulence, and can cause abdominal cramps. Pancreatitis is also a contraindication.

The benefit of celery is its so-called negative calorie content. If you want to lose weight and sleep peacefully, eat a couple of stalks of celery, along with boiled vegetables. Nutritionists recommend eating celery before bed when losing weight.

Boiled beets and carrots are also useful. In general, it is better to eat a small portion of salad at night from chopped vegetables with the addition of boiled peas or beans, seasoned with kefir, low-fat sour cream or plain yogurt. Lemon juice To burn calories, you shouldn’t dress your salad at night: citrus fruits excite nervous system.

Cucumbers and leafy salads are foods that you can eat before bed in relatively large quantities without gaining excess weight, because these vegetables have virtually no calories.

The relationship between fruits and berries and healthy sleep

Sweet and high-calorie bananas also improve sleep. Half a banana is enough to prevent hunger and your stomach from feeling heavy. In addition to this, the following are allowed:

• melon;
• pear;
• apple;
• persimmon.

All this, of course, in small quantities. Fruits should be eaten without peeling. You can eat any berries for bedtime.

Useful for satisfying hunger before bed low-fat cottage cheese, it is eaten separately or with vegetables and fruits, or children's cottage cheese. Ready-made store-bought curd mass – not best option. It is better to prepare this product at home by adding honey. This cottage cheese is useful for losing weight.

Honey is also added to milk: the warm milk-honey mixture is very soothing and induces drowsiness. For the most capricious and restless children, it is enough to drink a glass of milk with honey to sleep peacefully until the morning.

All dairy and fermented milk products must contain a minimum of fat. The less fat, the greater the benefits.

Drink

To sleep well, drink at night herbal teas: chamomile, mint and others. Instead of sugar, they can be sweetened with honey. Before using them, you need to consult a doctor so that this or that useful herb did not aggravate the previously undetected disease and did not reduce the comfort of sleep.

Black list of what not to eat at night

The worst enemies of sleep are foods that:

• difficult for digestion;
• contain stimulants.

This can also include those foods that we eat at other times in order to lose weight. Thus, citrus fruits (orange, lemon, grapefruit) ensure fat burning during daylight hours, but when darkness sets in at night and sleep time, the same grapefruit will have an stimulating effect, and lemon, squeezed into tea or for salad dressing, will give a boost of vivacity, completely unnecessary at night.

Conflicting opinions about this delicious berries like grapes. Some say that you can eat it 3-5 hours before bedtime, while others claim that it is harmful. The reason is that the fermentation process begins in the stomach. Everyone is free to choose for themselves by trial and error. There is no doubt that grapes exhibit weak diuretic properties, so they can be eaten at night with high blood pressure.

Harmful sweets

Parents know better than anyone why you shouldn’t eat sweets before bed: a child who, instead of eating a light meal with vegetables and grains (porridge, salads) at night, gorges on chocolate, sweets, cakes, etc., will sleep very poorly . And the next morning you can expect such a nuisance as constipation.

Chocolate has a stimulating effect and drives away sleep, and confectionery contain huge amounts of fats and carbohydrates. The main harm of sweets is that such food leads to accelerated insulin production: after a portion of sweets, the brain burns glucose, not fat.

Fat, salt and pepper

Foods that are fatty, spicy, salty and with a lot of spices and seasonings are harmful to eat at night because:

• dyspepsia develops (flatulence, heartburn, heaviness in the stomach);
• metabolism slows down (and extra pounds are deposited);
• sleep becomes restless.

Fried heavy foods are generally taboo at night, with very rare exceptions. Even if you are unbearably hungry, a piece of bread with a glass of kefir, dry bread with milk, fruit salad with cottage cheese, not a pork chop or a sandwich with smoked fatty sausage. In this case, the dream will be sweet.

We are not only talking about a hearty dinner, but also about going to the kitchen at night with excursions through the refrigerator. This is dangerous to your health. There are many reasons for this, but the essence is the same: it’s better not to do this, because losing weight is harder than gaining weight.

I'm hungry because I'm sick

Diseases of the gastrointestinal tract, in which acidity increases, force a person to eat a lot before bed. This happens because it is necessary to bind the secreted hyperacid with food. gastric juice, irritating the mucous membrane of the stomach and intestines, and causing pain.

Night snacks provoke gastritis, duodenitis, gastric ulcer and duodenum. An examination with a doctor will allow you to select a treatment menu and develop desired order nutrition.

Stress

In stressful conditions, you subconsciously want to improve your mood, which especially falls during dark time days. That's why people eat a lot of tasty and unhealthy foods. During difficult periods of life, weight is gained especially rapidly: we “eat up” our troubles.

Malnutrition during the day

I didn’t have a chance to eat all day, I only got home in the evening, tired and hungry. The result is a hearty dinner, during which both breakfast and lunch are loaded into the stomach. The harm from this is much greater than the benefit, because everything that could be gradually digested and nourished during the day will lie in a dense, undigested lump in the stomach until the morning.

If your daily routine is stressful, you need to include at least short breaks for meals. Eating once a day before bed is a severe stress for the gastrointestinal tract and a prerequisite for the occurrence of diseases.

The harmful effects of evening meals

Eating at night is harmful because healthy person the stomach rests at night. It is impossible to make it work fully, so food is not digested correctly. Hence the excess weight. People who go to bed with full stomach, grow old before their time.

A large amount of food in the stomach at night leads to gastritis, duodenitis, enterocolitis, etc., especially if the food is heavy and spicy. Untreated gastritis is a direct path to peptic ulcer, and the ulcer can become malignant, that is, acquire malignant course with the appearance of neoplasms. Simply put, gastrointestinal oncology.

Nutritionists advise keeping following rules meals:

1. The diet should take into account the effect of foods on sleep and exclude from evening meals anything that will interfere with sleep.
2. For athletes, the last workout of the day should not be very intense: this will cause a strong feeling of hunger.
3. Evening athletes menu includes boiled rice and chicken, lactic acid products, seafood, herbal teas.
4. Diets are most often broken at night, so evening meals should be voluminous, fill the stomach and not contain calories (boiled vegetables).
5. Nuts and seeds are useful for athletes and those losing weight: it is better to always carry them with you and eat a little from time to time.
6. To avoid the urge to eat before bed while on a diet, meals should be very small throughout the day.
7. Athletes are prohibited from eating sausages and eggs after an evening workout.
8. For normal good nutrition You need to make a calorie table and use it to select foods for dinner.
9. Products should be divided into “day” and “night” products.
10. To sleep better and not be tormented by hunger, just cook a light soup with seafood and chicken breast, and eat a small portion with toasted bread.

By following the advice of specialists in the field of nutrition, you can lose weight, maintain physical fitness and indulge in healthy and sleep soundly.

Health experts may argue about the benefits of milk or the best time to drink milk, but there is one thing everyone agrees on: sleep is extremely important for the human body. Clarity of thinking, reaction speed, mood and a number of others depend on the quality of sleep. important functions body. Lack of sleep leads to increased appetite and excess weight gain, growth problems in adolescents, general decline body immunity and others negative consequences. That's why it's important to get enough sleep!

The quality of sleep is affected by many various factors, but one of them - food - unites all people. In this article, we've compiled a list of foods and recommendations you can follow to ensure you get a good night's sleep every night.

Best food before bed

Tryptophan-rich foods. Tryptophan is an amino acid found in most plant proteins, and legumes are especially rich in it. Of interest to us is the fact that the level of tryptophan affects the level of serotonin in the body. And serotonin has a significant effect on appetite, mood and sleep. This means that if you eat foods rich in tryptophan before bed, you can improve the quality of your sleep.

What foods are rich in tryptophan? Turkey, soybeans, pumpkin seeds. They can be combined with other products. For example, whole grain bread, pasta, crackers, rice in combination with turkey, eggs, dairy products is one of the most the best ways eat before bed. The thing is that food rich in carbohydrates, helps products with tryptophan to be absorbed faster.

Cherry. It is one of the few natural sources of melatonin. Melatonin is a hormone that is often recommended as a sleep aid. One study found that drinking a glass of tart cherry juice before bed helped older adults combat insomnia.

Foods rich in magnesium. Products containing large number magnesium, such as dark green leafy vegetables or natural remedies which help you fall asleep. Magnesium has been shown to improve sleep quality (sleep duration and ability to wake easily) in older adults with insomnia.

Food that steals sleep

Caffeine. It won't be news that it prevents healthy sleep, and yet this advice is worth recalling. Reduce your daily caffeine intake to 200–300 mg. And most importantly, do not use it before bed. Remember that caffeine is found not only in espresso or lattes, but also in chocolate, energy drinks and tea.

Alcohol. Sure, a glass (or two) of red wine at night can make you feel drowsy, but drinking more alcohol can disrupt sleep. If you have trouble sleeping, do not drink more than one glass of light alcoholic drinks per day.

Fatty foods. Fatty foods such as fried foods or ice cream are bad for your sleep quality. The fact is that fat is absorbed for a long time, which means that all this time the body is working instead of resting.

What to eat and in what quantity

To sleep soundly like a baby, it is best to avoid large meals just before bed. If you're having a late dinner, make your portion smaller than usual. If you're just having a snack, post required quantity food on a plate. Otherwise, you risk eating the whole pack, especially if you are sitting in front of the TV. Here are a few snacks you can indulge in without harming your sleep:

• low-fat milk and whole grains;
• natural peanut butter and whole grain bread;
• yogurt with half a banana or a tablespoon of chopped walnuts;
• two cups popcorn (plain) drizzled with olive oil.

Conclusions

Sacrificing sleep for another late-night snack is not a good idea. You can have a snack at any time, and get a good night's sleep, as a rule, only at night. But what to do if it’s bedtime and your stomach is growling? Drink a glass of warm milk and snack on a couple of crackers. This will be enough to last your stomach until breakfast.

If you are forced to eat immediately before bed, here are three rules that are recommended to be followed:

1. Give preference to foods that are rich in tryptophan (turkey, eggs, milk).
2. Avoid caffeine, alcohol and fatty foods.
3. Eat smaller portions and control the amount you eat.

Many people know that eating at night is harmful. However, not all people realize objective reason this ban. And therefore they continue to violate it, believing that they this rule does not apply. Meanwhile, doctors, in response to the question of why you can’t eat at night, give scientifically based arguments. They are definitely worth listening to.

Why you shouldn’t eat at night: expert opinion

At night, a person usually sleeps. Of course, there are those who work night shifts, but most people are still awake in the morning, afternoon and evening hours. It is during this period that the most active processes take place in the body. metabolic processes, in particular, the absorption by muscles of sugar obtained from food and its processing into energy. This does not happen at rest because the muscles are not working. In addition, excessive saturation of the body with glucose, and even with an overly full stomach, can cause insomnia. As a result, in the morning a person will feel exhausted and exhausted, as if he had been working all night.

Experts, answering the question of why you shouldn’t eat at night, explain that a late snack also negatively affects the digestive organs. After all, the absorbed food will practically not be digested during sleep. Meanwhile, the pancreas will still begin to produce enzymes for breakdown, gallbladder will carry out the process of producing bile, but these substances will not be used for their intended purpose. Bile, stagnating, can form stones, putrefactive microflora will multiply in the intestines, poisoning the blood with its toxins. That is why the last meal should be two, or even better, three hours before bedtime. Then, before falling asleep, a person will not feel oversaturation or, conversely, hunger, which prevents sleep. And in the morning he will not have swelling on his face, nausea, etc. unpleasant sensations.

What should you absolutely not eat at night?

However, nutritionists are not always categorical about late-night snacking. And, in their opinion, if you really want to eat, then you can satisfy your hunger with a small amount of light food. Low-fat cottage cheese is good for this purpose, boiled egg, piece boiled chicken or even a glass warm milk. But in no case are potatoes, cereals with milk, raw, flour products, pickles, smoked meats, sausage, sandwich with butter.

Why can't you eat sweets at night?

It is completely unacceptable to consume foods high in sugar before bed: sweets, chocolate, cookies, jam, etc. After all, it is a source of energy. And at night its consumption is minimal, therefore, all excess will be stored by the body in reserve - in adipose tissue. This threatens obesity, including obesity internal organs, development diabetes mellitus, metabolic problems, etc.

Why can't you eat fruit at night?

Fruits are known to be an excellent snack. But at the same time, nutritionists advise eating them in the morning or afternoon, but not at night. Firstly, those watching their figure should take into account that some fruits are quite high in calories, such as bananas and grapes. And the resulting calories will not be used up during sleep, which means they will turn into fat deposits on the waist and hips. Secondly, most fruits have a laxative effect, which can lead to intestinal disorders at night.

Many people are also interested in why they shouldn’t eat apples at night. After all, this is a recognized dietary product. But these fruits have a diuretic effect and can cause bloating and flatulence. Therefore, they should also be eaten no later than 3-4 hours before bedtime.

We hope you have known for a long time that the rule “do not eat after 18.00” does not work. You should give up food, at least fatty and high-calorie foods, 1.5-2 hours before bedtime - and this will be quite enough. But is it worth being hungry if you want to eat something right before bed?

Nutritionists agree that this is not at all necessary. Another thing is what is the best choice for a late dinner the right products, that is, those that will improve and not move the needle on the scale. This material contains ten options for a late-night snack without harming your figure.

Dark chocolate

Chocolate is often considered a forbidden food, but not all types of chocolate are equal in this regard. There are significant nutritional differences between a nutty candy bar and a dark chocolate bar. Dark chocolate, in particular, contains minimal sugar and many beneficial antioxidants that reduce blood pressure, fight inflammation and improve mood.

Pistachios

Pistachios are a great evening snack, especially if you can find a salt-free option. The fact is that they contain fiber (necessary for optimal digestive process), as well as biotin, vitamin B6, thiamine, folic acid, unsaturated fats and plant sterols, which makes them extremely nutritious and at the same time provides the body with a lot of pleasant bonuses.

Soup

It’s unlikely that you expected to find soup on this list, but still. The fact is that any warm liquid has a calming effect on us, but if you are sure that you need something more filling than a cup of tea, or vegetable soup It will come in very handy. Important note: Avoid vegetables such as lentils or beans in the soup. They are quite difficult to digest, and this will make your sleep restless, which is definitely not the end goal.

pumpkin seeds

A good nighttime meal is one that will curb hunger while also helping you relax and prepare for sleep. One serving of pumpkin seeds contains almost 50% of the recommended daily norm magnesium, and magnesium is known to be important for restful and deep sleep.

Warm milk + honey

Warm milk has long been used as a sleep aid, making it good choice for an evening snack if you have trouble falling asleep. It's interesting to note that despite research supporting the effectiveness of this method, it may all be a consequence of our psychological perception. However, the amino acids found in milk lead to the production of the hormone serotonin, which will help you and “ bad thoughts", preventing you from falling asleep. Adding a spoonful of honey, of course, will increase the amount of sugar in the drink, but at the same time it will affect the level of serotonin, which will also be helpful for falling asleep smoothly.

Blueberry

Blueberries are rich in antioxidants (moreover, frozen berries are not inferior to fresh ones), and, in addition, contain nutrients which, according to numerous studies, can improve brain function and general indicators health. If you're not on a strict diet and can afford the extra calories, add two tablespoons of cream to the berries for an incredibly delicious dessert.

Rice

New research from PLoS One shows that a diet whose main component is rice is associated with up to a 46% reduction in insomnia, compared with bread (no change) and noodles (sleep worse). Products with high glycemic index(GI), which includes rice, can accelerate the production of tryptophan and melatonin - hormones that are extremely important for quality sleep.

Almond

Nuts are considered not the best snack for those trying to lose weight, mainly due to their fat content. However, a 2012 study published in the American Journal of Clinical Nutrition found that people who consumed almonds for 18 months lost the same amount of weight as people who gave up almonds as part of their diet (all else being equal).

Let's add to this the fact that almonds stabilize the level of triglycerides - two main risk factors cardiovascular diseases. And, of course, let’s not forget about the magnesium content in almonds, which is considered a real “sleep pill.”

Roll with cheese

Sounds incredible, doesn't it? And, nevertheless, if for some reason you haven’t eaten during the day and are now extremely hungry, make yourself a roll with cheese (and, if desired, chicken breast). We will not talk about calories here, but only about practical usefulness. Thus, cheese is rich in casein, a complex protein that, according to the British Journal of Nutrition, will not only make you feel full, but also speed up your metabolism.

Ginger tea

Let us remember that our body sometimes works in such a way that thirst is disguised as hunger. However, drinking several glasses of water - especially if you don't feel like it - is not at all necessary. How about ginger tea? Besides obvious advantages for immunity, ginger will relieve you of the nervous system-stimulating caffeine contained in tea. This means it will help you fall asleep faster.

The postulate that you can’t eat after six is ​​a fossil of our time. A myth that is worth destroying in your mind once and for all. Scientists have long proven: balanced diet before bed, like breakfast, has a positive effect on our well-being, health and, of course, physique. Nutritionists recommend eating protein and fiber in the afternoon, which help restore muscle tissue and normal operation Gastrointestinal tract, and also, if you play sports, the formation of a beautiful relief and acceleration of metabolism.

When you have a normal metabolism and there are no (or at least minimal) waste and toxins in your body, nothing will spoil your figure, but excess weight there simply won’t be anything to form from. I profess and preach this rule, which is firmly rooted in my lifestyle: always have dinner and only combine foods with each other. My last meal is 2 hours before bedtime - given my completely frantic and irregular working day, this best option in order to balance between the needs of my stomach and my figure.

So, what to eat at night to lose weight? Or at least not getting better! Foods for weight loss that are in my diet:

Yogurt or Kefir

Natural yogurt prepared at home is an absolutely harmless “night” product for your figure. You can safely eat it at night and not worry about extra pounds! Packed with protein, yogurt repairs and strengthens muscles, especially after a workout. This was also written about in the report in scientific publication American Journal of Physiology: Eating protein before bed stimulates protein synthesis at night and helps “grow” beautiful and, most importantly, strong muscles. In addition, lean protein is the key to weight loss, since during its processing, the body spends a significant portion of calories, which means it burns fat and “gets slimmer.”

Before going to bed, I feel free to eat not only yogurt, but I can also drink a glass of refreshing kefir (with herbs, for example). Kefir is another weight loss product that you can eat at night. Kefir is the key to the health of your intestines and the source of the “right” bacteria that contribute to it. This one is fermented fermented milk product rich in probiotics that counteract gas formation, as well as tryptophan - an alpha amino acid that promotes sound sleep and fat burning.

Bird

To lose weight, you can eat not only liquid food at night, but also meat! Poultry, turkey or chicken, is the best way to fill you up the body's lungs and thus the “correct” dietary protein, thanks to which you can lose weight. Turkey (in reasonable quantities, of course), steamed or grilled, like kefir, contains tryptophan, which affects the quality of sleep, and the pure and easily digestible protein in this meat will restore and “build” impeccable muscle relief. How to eat turkey at night? Mmm, tasty and easy: boil, grill or steam turkey fillet, cool, cut into slices, put on crispy whole grain bread, add herbs and eat with appetite! The fiber in greens and bread will aid digestion, and the B vitamins will help absorb tryptophan.

Cottage cheese

Instead of breakfast, I eat cottage cheese in the afternoon - for dinner or even late dinner. This is very useful product for weight loss and evening diet. Cottage cheese is rich in casein - a “slow” protein that saturates the body for a long time, helps burn fat and effectively restore muscles while you sleep. In addition, cottage cheese contains the same tryptophan, which promotes good sleep and falling asleep quickly.

Greens and green vegetables

If I come home late and realize that I have less than 2 hours left before bed, I... no, I don’t skip dinner, but simply prepare myself a salad of green vegetables and herbs with the addition of 50-100 g of cottage cheese or young cheese. A salad of cucumbers, spinach, cabbage, peppers, parsley, cilantro, arugula and other “greens” contains few calories, but a lot of fiber and a whole arsenal of vitamins! The protein part of the salad will make it more satisfying and satisfy your appetite + all the above bonuses for the figure of protein itself. In addition, greens are rich in antioxidants, and they are known to be responsible for our youth and beauty. By the way, fiber in vegetables contributes to long-term saturation and normalization of the gastrointestinal tract, as well as a good cleansing of the intestines! =) If you eat a lot of greens, you will have healthy glowing skin without acne and.

Whole grain bread

Whole grain products are an irreplaceable source of a whole complex of vitamins and elements, as well as the right “long” carbohydrates, oh yes, and fiber too. Recent studies have found that those who included whole grain cereals in their diet lost weight faster in the abdominal area than the group that ate polished cereals. I choose for evening snack or as an addition to the protein part of dinner, your favorite whole grain bread made from buckwheat, wheat, rice or corn. Delicious, easy and promotes fat burning! How? Whole grains contain magnesium, a mineral that regulates metabolism and helps normalize fat levels in the body.

Rennet cheese

Georgian or Bulgarian feta cheese, suluguni, Roquefort, German or Greek feta, mozzarella, Adyghe or its varieties with greens - these are all foods rich in the right protein, which I safely eat before bed in a moderate amount of no more than 100 g. Especially after a good workout! Rich in protein, amino acids like tryptophan and, of course, fat, such cheeses are complete and balanced product for a separate meal. You can add fiber to it in the form vegetable salad or bread and your dinner will be the most correct, healthy and “weight loss”. BUT! Remember that 100 g of rennet cheese can contain about 300 kcal: it must be consumed in portions. Check the calorie content of a particular type of cheese on the label or relevant resources on the Internet.

Apples and bananas

Yes, they say a banana is pure evil, all starch and sugar. BUT! If you haven’t had dinner and it’s too late for a global meal + you want to sleep well without a grumbling stomach, a banana is what you need for your evening meal. Why should it be included in weight loss products? Yes, if only because banana still contains tryptophan, which normalizes sleep, and fiber, which saturates the body. One banana contains approximately 100 kcal. This one is sweet and healthy fruit will satisfy your craving for forbidden sugar and products containing it. Try making a banana-based smoothie or just freezing it a little and then blending it with a blender - you will get really delicious ice cream!