đź’¤Meal Before Sleep: Impact on Sleep, Metabolism & Weight Loss
Ever wondered if that late-night snack is sabotaging your sleep and weight loss goals? Let’s unravel the truth about meal timing.
Research suggests that eating within three hours of bedtime can disrupt your sleep, causing more frequent awakenings. But don’t panic. This doesn’t necessarily mean you need to ditch dinner entirely. The culprit might be the meal’s content or excessive fluid intake. High-sugar, fatty foods can spike blood sugar, leading to restless sleep.
Contrary to popular belief, a late-night meal doesn’t automatically doom your weight loss efforts. In fact, a small, balanced snack can even be beneficial. However, if you’re an intermittent faster or tend to consume most of your daily calories in the evening, it’s wise to consider your timing.
What is a balanced snack? Remember a snack is about 150-250 calories, enough to quell your hunger but not so much that you are full. Combining protein and carbohydrates in a snack will leave you feeing satisfied longer. Some examples of good snack combos are cheese and wheat crackers, low sugar Greek yogurt and berries, an apple with peanut butter.
So, what’s the verdict? The best meal timing depends on your individual goals and lifestyle. If you’re struggling with nighttime awakenings, try eating earlier and reducing fluid intake before bed. Try finishing your water intake goal by 3 hours before bed. For weight loss, focus on balanced meals throughout the day and consider a smaller evening meal. And if hunger strikes late at night, opt for a protein-rich snack.
Remember, everyone is different. Working with a nutrition coach can help you find the perfect meal timing strategy to optimize your sleep, fuel your workouts, and achieve your goals. Schedule a time to talk with Coach EJ to find out how Nutrition and Wellness coaching can help with your sleep habits.
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