Solution to what to eat late at night for weight loss [Eating healthy]

What to eat late at night for weight loss
What to eat late at night for weight loss:

We discuss what to eat late at night for weight loss, Why people eat at night and possible health consequences. Exploring diet truth or myth: eating at night causes weight gain.

What to eat late at night for weight loss:

When people choose late night snacking they are not normally concerned about healthy snacks and if this becomes a habit then people could gain weight or develop reflux symptoms by snacking on unsuitable foods.

We are here to help as people seeking quick and easy healthy late night snacks can prepare them using the following recipes mentioned below.

Various fruits and nuts contain compounds that are effective at helping a person sleep.

But first for healthy late night snacks, here are a few options:

Turkey sandwich:

The protein tryptophan is found in turkey and lighter turkey meat contains more of it than darker meat.

Sandwiches are most often made with lean proteins like turkey, whole grain bread, tomato, lettuce, mayonnaise and mustard. You'll be able to cure hunger pangs by combining protein and complex (energy-dense) carbohydrates together.


Movie night isn't complete without popcorn and because it is not too high in calories makes popcorn an excellent snack. The calories in 3 cups of air-popped popcorn are less than 100, and the fiber in them is 4 grams. You can easily combine dried spices with butter to add a little extra flavour and nearly zero calories.


There is no limit to what you can make with eggs as long as you have the time and motivation.

Make egg salad as an appetizer or as a spread for crackers by keeping some hard-boiled eggs on hand in your refrigerator.

In addition, you can find plenty of grain-free muffin recipes online containing eggs which you can make freeze these tasty treats and rewarm them later in the microwave or as a muffin tin as late night snacks.


Good nights sleep is made easier when someone consumes bananas as they produce melatonin. Around 105 calories are found in a medium banana which is also rich in fiber, vitamins and minerals. 

A person can also have a few before bed to satisfy a hunger pang and better sleep.


It is Melatonin's primary function in the body to regulate sleep-wake cycles and the night-day cycle.


You should choose plain yogurt if you are purchasing it as a snack and unsweetened fruits such as berries can be used to flavour it.

Calcium is found in yogurt in abundance, a mineral that has long been linked to strong bones and this compound now appears to contribute to a good nights sleep as tryptophan is made into melatonin by the body using calcium.

A bowl of Berries:

If you're craving to eat late at night then sweets then berries are the perfect option. Berries are also high in fiber which helps fill you up and magnesium which helps calm your muscles and nerves for a good nights sleep.

Cheese and Crackers:

Cheese and crackers make the perfect savoury treat for a night time hunger. Those watching their weight should monitor the serving size for cheese as it may contain a lot of calories or fat if eaten in large quantities.

Also choose crackers with fiber such as whole grain crackers and  add some fresh grapes, apple slices or vegetables if you need a little more volume to last until the morning.


Nuts are good late night snacks as eating 1.5 ounces of nuts daily as part of a low in saturated fat and cholesterol diet may also reduce the risk of heart disease. 

Nuts, in particular pistachios contain the highest melatonin content among plant foods.

Unsalted and unflavored nuts are the healthiest and people can try the following types as late night snacks:

  • Almonds
  • Brazil nuts
  • Cashews
  • Hazelnuts
  • Macadamia nuts
  • Pistachios
  • Pecans
  • Walnuts 

Why people eat at night and possible health consequences:

People snack at night for a variety of reasons. It may not be a problem if someone does this occasionally but if late night snacking is a habit then it can be an indication of a disorder or some other health problem.

What to eat late at night for weight loss
What to eat late at night for weight loss:

Due to boredom or emotional stress people may consume food late at night and there are studies that suggest that depression and obesity are linked with emotional eating.

People with night-eating syndrome (NES) consume 25% or more of their calories at night. NES is characterized by excessive eating after lunch or when waking up after a long sleep. The mood is frequently depressed, the sleeping is difficult and the morning eating is less frequent.

Diet Truth or Myth: Eating at Night Causes Weight Gain:

A long-standing association has been found between nigh time eating and weight gain. As dietitian Adele Davis used to say, "eating breakfast like a king, lunch like a prince, and dinner like a pauper" is a wise and well-known piece of advice.

However, today there is a common agreement that a calorie is a calorie, regardless of when it is consumed and that the cause of obesity is simply eating more calories than you burn. Calorie in/calorie out is referred to as the calorie in/calorie out weight loss theory.

U.S. government figures indicate thats it doesn't matter what time of day you eat as the amount and type of food you eat as well as the amount of physical activity you do throughout the day determines your weight gain or weight loss maintenance.

The journal obesity published a study that suggested that night time eating may be more complicated than counting calories. According to Northwestern University researchers, eating at night contributed to weight gain by twice as much regardless of how many calories were consumed. However, this study was conducted on mice and not on humans and the reason for weight gain is unknown. We shouldn't forsake the rich body of evidence supporting calorie in/calorie out theory based on a single study of mice.

Even so, you should be cautious when you eat at night for a number of reasons. Most dietitions recommends not eating anything after dinner (other than a small snack that is low in calories) since it is so easy to overeat.

What to eat late at night for weight loss
What to eat late at night for weight loss:


In the case that you are truly hungry and not just bored or stressed late at night then eating a snack with fewer than 200 calories should not affect your weight.

Whenever possible consume whole, minimally processed foods for late-night snacks such as berries, kiwis, goji berries, edamame, pistachios, oatmeal, plain yogurt and eggs.

Sleep-supporting compounds like tryptophan, serotonin, melatonin, magnesium and calcium can also be found in these foods.

Maintaining a supply of healthy snacks that you enjoy is the most important thing. Choosing healthy snacks will reduce your chances of turning to a convenience store or fast-food drive-through for a quick unhealthy snack before bedtime.

Related questions:

Should I go to bed hungry:

As long as you stay hydrated and eat a balanced diet you can go to bed hungry. A healthy lifestyle involves avoiding late-night snacks and meals to prevent weight gain and high body mass index. If you have so much hunger that you cannot sleep then you can eat foods that are easy to digest and will also help you fall asleep.

Does being hungry burn fat:

It is true to a certain extent that you burn body fat rather than the food in your stomach [when you are hungry] but it's not enough to influence how you eat throughout the day or after your workout, says dietitian Abby Sharp.

What foods stop hunger:

The following foods can help curb hunger and make you feel full while consuming fewer calories, according to experts:

  • Beans, stews, whole grains, and soups.
  • Veggies and fruits.
  • Poultry, fish, and eggs which are lean.
  • Grains like popcorn that are whole.

What food burns fat while you sleep:

Here are 5 amazing fat burning tips you can do while you sleep.

  • Smoothie made with Greek yogurt. Before you go to sleep you should have protein, especially if you exercise regularly.
  • A cup of chamomile tea. The benefits of chamomile tea include improving sleep.
  • A cup of cinnamon tea.
  • Soak fenugreek in water.
  • Milk with turmeric.