There are so many ‘diets’ out there right now it can be very confusing.
Many pay little attention to food quality or the time of day it’s consumed.
At the Healthy Lifestyle studio we focus on simple, long term lifestyle change based around great nutrition and pride ourselves on sharing our knowledge.
My blog posts for 2016 will largely focus on just that.
Quite simply, what to eat, when to eat it and how much.
I am beginning by answering one of the most commonly asked questions, can I eat before bed and what?
We believe that food timing is a critical issue
Let us explain why
Fats, protein and carbs all have different effects on the body, so timing is very important
One time of day people struggle to know what to eat is before bed
Here are some of our top pre-bedtime foods:
1. White Meat Animal Protein (not red meat
or fish) – White meat protein sources such as chicken and turkey are great pre-bed meal choices because they digest slowly and have a very low insulin release
These sources also promote the release of another hormone, glucagon, that assists the body with breaking down stored carbs and fat within your body to be burned for energy…a double win!
They also release more serotonin which is associated with relaxation and better sleep- triple win.
Red meat and fish have a significantly higher insulin response so they’re best to avoid late in the evening
2. Cottage Cheese / Quark – Cottage cheese / Quark is very slow digesting and coats the stomach to be assimilated by the body over many hours. As a protein, it also stimulates glucagon release
Just make sure you’re using plain cottage cheese / Quark and not the flavoured varieties with added sugars. Ask for our favourites.
3. Green Vegetables – While these aren’t considered a protein, they contain virtually no calories, are high in fibre, and they’re very filling. Often times when I get a late night craving I eat a big bowl of green veggies with cottage cheese and it completely kills my craving.
4. A Slow-digesting, Low-carb Protein Shake
Use a slow-digesting Herbalife protein shake before bed.
Many of our nutrition clients have grown to love this habit as well and really notice both the result and how it helps them stay in control the following day.
I normally recommend blending the shake with coconut oil or a nut butter to get some healthy fats in there, and it’s like having a yummy dessert before bed:). For example my Herbalife chocolate meal with a tsp of peanut butter is like a liquid snickers drink. Switch to coconut oil and desiccated coconut and it’s like a bounty. You get the idea.
So if you have been struggling to know whats best to eat before bed when you have the munchies follow these tips 🙂
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