The jury is still out on whether bedtime eating patterns affect weight management, but it’s widely believed unhealthy snacks hinder overnight fat metabolism.
Snacks packed with salt and sugar can be detrimental before bed because the body burns fewer calories during sleep.
Eating healthy and protein-packed foods before sleep, however, may have the opposite effect on metabolism.
According to a body of research published in the journal Nutrients, a 150-calorie snack before bed may help utilise protein to create muscle and speed up metabolism.
Protein-dense foods include Greek yoghurt
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Consuming a well-balanced breakfast, on the other hand, has been linked to better nutrient absorption and weight loss maintenance.
Erin Thole-Summers, a registered dietitian and sports nutrition consultant in West Des Moines, Iowa, explained how this works.
She said: “Eating a small nutrient-dense snack before bed can give your body the energy it needs to take care of metabolic functions while you are resting.”
This is particularly true for individuals who exercise in the late afternoon and evening.
“Consuming protein stimulates muscle growth and repair post-exercise,” Thole-Summers added.
“[It] can help your muscles repair themselves and may support their growth too.
“Eating 30 grams of protein about 60 minutes before bed appears to have a positive effect on muscle quality, metabolism, and overall health.”
These findings were presented in the Journal of the International Society of Sports Nutrition.
As a rule of thumb, eating an adequate amount of protein is essential for weight management.
Most adults should aim to get around 0.75 grams of protein per kilos of body weight per day (45 grams for the average woman and 55 grams for men).
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30 grams of protein before bed may support weight management
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Tim Ferriss, a wellness advocate and New York Times best-selling author, stresses that eating the right type of breakfast can help lose a significant amount of weight.
In one of his wellness videos, he explained: “If you nail breakfast even if you don’t change any of your other behaviours, that is often enough to lose 10 to 20 pounds per month of fat [depending how much excess weight you have to lose]. Fat loss is 99 per cent diet.”
There are many different natural sources of protein to choose from, including meat, fish, seeds and nuts.
It is paramount to control portion size to help with weight loss, however, particularly when eating later in the day.
